Are you one of the many who have written off foam rolling as just another exercise fad? It’s understandable. You look at that rigid foam cylinder and wonder how rolling it under various parts of your body could possibly do anything. That’s the problem with judging books by their covers. It’s the same way with the TargitFit Trainer. You can’t even begin to imagine what an incredible workout you’ll get on it. You have to jump in and give it a try. But, I digress…

If you suffer from tight muscles, impeded range of motion, neck, back, or leg pain, or trigger-point sensitivity otherwise known as knots in your muscles, give foam roller exercises a chance. We’ll quote some of the research and benefits below, but personal experience reveals that you’ll feel so much better after as little as a 5-minute session, you won’t hesitate to add a foam roller to your regular routine every time you exercise.

How Does it Work?

If you’ve never had a really good deep-tissue massage, then you might not understand what foam roller exercises can do for you. However, if you’ve experienced the bliss of a skilled massage therapist working the knots out of your muscles—and aches and pains along with them—then you’ll get the picture. It’s the same type of myofascial release, but it’s DIY.

Image via SparkPeople/YouTube

Although the roller is made of foam, the material has very little give. As you roll it under your body, gravity works with your body weight and the ultra-firm roller to essentially massage away tension, relax your muscles, and alleviate joint stress and muscle tissue soreness. In fact, the benefits of foam rolling also include:

• breaking up scar tissue and lengthening muscles
• decreased muscle tension
• correcting imbalances in muscles
• increasing range of motion
• improving circulation for better neuromuscular efficiency

What’s more, studies have also found foam rolling to be useful for aiding recovery after intense exercise as well as increasing muscle activation and even vertical jump height (!).

“Yes, but how does it work?” you may be asking. Just like with massage, foam rolling gets your blood flowing, bringing more oxygen to the muscle tissue to help it repair and work properly. Also, according to the National Academy of Sports Medicine, the pressure deactivates undue muscle spindle activity that causes muscles to tense, shorten, knot up, and become imbalanced.

Real Results

Image via Yoga Dose/YouTube

If you’re still skeptical and wonder how well foam rolling could possibly work, would you believe a personal testimony? After chiropractic adjustments and wearing a soft collar failed to provide lasting relief from pain in my neck, shoulders, and upper back, I found a YouTube video demonstrating a couple of foam roller exercises for those specific areas and gave them a try. OMG doesn’t even describe how I felt after spending less than 10 minutes doing the exercises. It alleviated my pain for the rest of the day and increased the range of motion in my arms and neck—I could finally turn my head to look to the side, lift my arms above shoulder height, and my fingers aren’t numb or tingling! The level of excitement over those seemingly small accomplishments should tell you what kind of pain and restrictions I’d been living with.

Full disclosure, the pain and restricted mobility came back the next day, but not as severely. So, 2 days after first trying foam rolling, I went through the exercises again and then performed a 20-minute yoga routine for stress-relief. It was the first time I’d been able to exercise in a week. The result was another pain-free afternoon and evening and I still feel great. The ultimate result? I’ll be starting all my workouts—yoga, resistance training, and even cardio—with foam rolling as part of my warm-up routine. Also, I will still visit the chiropractor and massage therapist as needed but, if these early indications end up being long-term benefits, that “as needed” basis will probably be less frequent than it has been over the last few years.

Miraculous Foam Roller Exercises You Should be Doing Right Now

By now, you get that I consider foam roller results to be magical. When you live with restricted mobility and a lot of pain, and something can take that away immediately, how else can you describe it? Still, before we turn you lose with a handful of foam roller exercises, there are a few things you should know. First, there are different sizes of foam rollers with different diameters and lengths. Smaller rollers are easier to transport and store and are good for targeting specific body parts. Larger rollers are still pretty useful for most areas of the body and are especially good for larger muscle groups like your back or leg muscles.

Super-firm rollers or ones with ridges might be a little hard-core if you’re new to foam rolling. Opt for a softer, smooth roller at first to avoid discomfort.

You can get foam rollers with different firmness levels, too. Women’s Health warns that firmer rollers provide deeper pressure, even to the point of pain, if you’re not careful. I’ll admit: my first experience did include a little pain. My roller is quite firm and there are two smooth sides alternating with two sections of grooved ridges. But I adjusted, limiting the amount of pressure I allowed my body to create and using the smooth sides when I was doing the exercises on my ribs and lat muscles. Approaching it mindfully, my foam roller session went from “ouch!” to “hurts so good!”

Up front, you should know that it’s advised not to use foam rollers to apply direct pressure to your spine, including the cervical area that makes up your neck. Also, don’t rush things. Time magazine points out that of all the studies done on foam rolling exercises, the ones that had the best results were those in which participants spent 90 seconds or more on each individual exercise.

The exercises that are most often associated with foam rollers tend to be for the legs such as:

glutes…

…quads…

…hamstrings…

…IT bands…

…and calves.

However, I found exercises that work great on the upper back and shoulders, including the area between the shoulder blades. Here’s that awesome sequence that worked wonders for me:

There are also roller exercises that target the lower back:

And, although you’re not supposed to use rollers directly on your cervical spine, there are ways it can be used to increase mobility and alleviate pain and tension in your neck:

Foam rollers…who knew?

This week, Targitfit is pleased to bring you an informative article by Carnivore Aurelius:

Source

Glycine is one of the most underrated amino acids in the world. Sort of like the beef liver of amino acids.

These 7 glycine benefits will shock you, especially if you’ve never heard of it. And most people aren’t getting enough of it.

Let’s dig in.

What is Glycine?

Glycine is a non-essential amino acid that the body is able to make in small amounts. Don’t get scared off by the term amino acid, I’m not getting into complex science here. Amino acids are simply the building blocks of protein.

There are twenty different types of amino acids the body relies on to build and maintain tissues like muscle and bone. Eleven of the twenty are considered non-essential because technically, to stay alive, you don’t need to get them from food.

One of the biggest glycine benefits is more strength in the gym

But merely staying alive compared to thriving are two different matters all together. You don’t want to just have a pulse, right? This is a distinction modern medicine so often ignores. If you want to be just average, then skip this post all together.

But you’re not mediocre, or you wouldn’t be here.You want to excel. If so, this post is for you.

Where is Glycine Found?

In humans and animals glycine is concentrated in collagen, the most abundant protein in the body. Gelatin is also a good source of glycine. That’s because gelatin is a food derived from hydrolyzing collagen. This essentially means breaking down the protein into individual amino acids. Gelatin is often used in food and food products as a gelling agent.

You may be surprised to learn that the chocolate pudding or cherry jello you grew up with is actually a product of hides, bones, connective tissues and other animal parts. While many kids would turn their noses up at this fact, the gelatin is by far the healthiest ingredient in the package.

Long before the commercial food industry made these sugar laden wiggly desserts, gelatin was consumed mostly in soups, broths and stocks made with bones. Have you ever made homemade soup with bones and noticed a thick layer of gel form as the soup cools? Bingo – that is gelatin, one of the best sources of glycine you can eat.

This is also why glycine is highly concentrated in collagen tissues — it is the glue that keeps many of your internal structures together.

You Aren’t Getting Enough Glycine

Our grandparents and generations before them likely got enough glycine eating ‘nose to tail’. Decades ago, the entire animal was eaten, not just the tender, lean cuts of muscle meat that are popular today (boneless skinless chicken breasts anyone???). Think about it, when was the last time you saw cow tongue or pig trotters on a restaurant menu or even at the grocery store for that matter? Exactly.

People look at me like I’m a lunatic when I eat chicken bones after finishing the meat (maybe I am a lunatic?).

True, your body can make glycine but not in amounts high enough to meet the demands of optimal health . Between what we make (approximately 3 g) and what a normal diet provides (between 1.5-3 g), research shows that we are short about 10 g of the glycine we need to maximize our body’s collagen production.

Because of the gap between what we need for optimal health, experts argue that glycine should be considered “semi-essential” (*). And eating muscle meat, like most of us are used to, isn’t going to do it. Take a look at how a typical serving of muscle meat (3 oz) compares to a typical serving of collagen (10g):

3 oz flank steak, cooked = 1.42 g

3 oz ribeye, cooked = 0.976 g

3 oz 80/20 beef, cooked = 1.56 g

3 oz pork chop, cooked = 0.91 g

3 oz sockeye salmon, cooked = 1.08 g

3 oz beef liver, cooked = 1.38 g

10 g collagen hydrolysate = 2.5 g

Collagen has double the glycine as compared to muscle meat (*,*). Additionally, when you consume substantial amounts of methionine from muscle meat, a sulfur containing amino acid, you need to eat more glycine to balance it out (*,*).

Daily intake varies slightly based on the cuts of meat you’re eating. But on the carnivore diet, 2 lbs of meat should provide roughly 10-16 g of glycine per day. Some experts estimate we need 10-60 g per day, on the lower end when health is good and on the higher end in poor health or if muscle meat intake is high because of the methionine (*).

I’ll get into the specific glycine benefits and best sources below, but glycine plays an essential role in physical and mental health. It’s common to think of building muscle when it comes to protein but glycine does so much more. From keeping your digestion running smoothly to reducing joint pain and protecting each and everyone of your cells, glycine is truly an ancient super nutrient that has taken a backseat in recent years

7 Glycine Benefits That Will Supercharge Your Health

#1 Aids in building and maintaining muscle. 

So let’s get this one out of the way first. Glycine is the second most abundant amino acid in the body. It helps to build and maintain your muscle and other structural tissues in the body. When you exercise you break down muscle tissue, damaging the tissue a bit.

Following exercise, your body starts the process of repairing that muscle and building new tissue so the muscle becomes stronger and better able to handle the exercise the next time around. Glycine plays an essential role in this process.

Given this information, it’s probably no surprise that glycine also plays a role in preventing age related muscle loss known as sarcopenia. Studies investigating muscle loss in animals have demonstrated the therapeutic potential of glycine, to reduce inflammation, stop muscle loss and to make muscles more responsive to exercise and other activities that normally build muscle in younger individuals but tend to be less effective in the elderly. Researchers concluded that eating glycine rich gelatin regularly might be a simple and effective strategy to prevent, slow or stop age related muscle loss (*).

In humans, one study found that compared to placebo, collagen supplementation (one of the best sources of glycine, remember?) in combination with resistance training resulted in a significantly higher increase in lean body mass (muscle, bone and other tissues), muscle strength and fat loss in men with sarcopenia than exercise and placebo alone (*).

#2 Heals a Leaky Gut

Your digestive tract is a long hollow tube made of smooth muscle. While this muscle does contract and relax like the muscles in your arms and legs it is different in that you can’t consciously control it – it moves on its own.

Your digestive system sees a lot of action and as a result is highly susceptible to damage. Pesticides, herbicides, environmental pollutants, chemicals in drinking water, you name it – can all damage the cells that line the digestive tract. When the cells are damaged they loosen up and let undigested food particles and other digestive remnants into your circulatory system to excite your immune system and cause all sorts of problems. This is known as leaky gut syndrome or intestinal permeability.

Glycine, along with other amino acids helps repair the lining of the digestive tract to keep food and other particles from getting out before they are supposed to. This helps food become fully digested and efficiently absorbed and metabolized while waste products remain contained and eventually eliminated.

How does it work? Glycine and other amino acids act as fuel for the cells that line the digestive tract and act as precursors to essential substances like the antioxidant glutathione. Because of this it is considered essential for maintaining the integrity of the intestinal lining (*).

#3 Glycine Keeps the Brain Calm & Helps sleep

Glycine is not only an amino acid but it also functions as a neurotransmitter, essentially a gatekeeper of nerve impulses that regulate behavior. It both stimulates and inhibits the brain and central nervous system. It participates in the regulation of memory, sleep, appetite and mood, among other things.

Glycine also helps produce serotonin, another neurotransmitter that has a calming effect on the mind and body, in turn stabilizing mood and improving sleep (*). For this reason, high doses of glycine have been used successfully in the treatment of psychotic disorders.

#4 Glycine Protects Joints

Glycine is one of the main amino acids found in cartilage, the tissue that makes up our joints (knees, elbows, hips, etc.) (*). If you aren’t getting enough glycine, your body will have a hard time producing or maintaining the cartilage.

Some studies show a reduction in pain and stiffness among athletes and individuals with osteoarthritis who supplemented with gelatin, a rich source of glycine.

#5 Prevents Inflammation

Glycine acts as a potent anti-inflammatory. Inflammation is an immune response initiated by the body during times of illness or injury as a protective mechanism. Acute inflammation will kick in for example, if you break a bone, causing the area to heat up to prevent infection, swell to stabilize the bone and provide cushioning. Clotting factors in the blood will even increase to prevent excessive blood loss.

In an emergency this can be good but when inflammation is turned on chronically it can actually wreak havoc. Enter glycine. Glycine suppresses activation of inflammatory cells including macrophages and suppresses free radical and cytokine production that can further damage cells.

Glycine also helps prevent inflammation by being an essential ingredient for methylation. Methyl-what??? I hear you! But I’ll keep this short and sweet. Methylation is where a molecule known as a methyl group is added to another substance (like DNA or another protein) so that the other substance can do its job (*). So, methylation is like the first domino in a line of dominos that keeps the body’s systems running.

Nearly every physiologic function you can think of requires methylation but some really important ones that help keep inflammation under control include running the body’s detox and immune systems.

#6 Glycine Protects Cells from Damage 

Cells are damaged constantly through oxidative stress. Exposures including UV rays from the sun, environmental pollutants, alcohol, cigarette smoke, eating junk food, etc. all contribute to oxidative stress. Antioxidants are substances that protect cells from damage by actually neutralizing the threat (*). Sure, you’ve heard of vitamin C and other nutrients functioning as antioxidants, but there are many more less commonly known antioxidants including glycine.

Glycine is somewhat unique in that it both protects cells against free radicals and also reduces production of free radicals (*,*). Glycine has demonstrated this protective activity in many disease states including cancer, arthritis, liver fibrosis, organ transplant, drug induced kidney and liver damage, hemorrhagic shock, and gastric ulcers (*).

Finally, glycine supports production of the body’s master antioxidant glutathione (*). Therefore in absence of glycine the body down regulates manufacturing glutathione.

#7 Protects against signs of aging and skin health

Because of glycine’s role in the production of glutathione it also has the potential to protect against signs of aging. Damaged cells contribute to the visual signs of aging like wrinkles as well as the internal signs of aging like decreased functioning of tissues and organs. Adequate glycine helps the body continuously make more glutathione to prevent cellular damage.

A study of elderly adults found that supplemental glycine restored suboptimal glutathione production (*).

In addition to its antioxidant properties. Glycine is also an essential component of human collagen. And collagen is the spongy substance under your skin that keeps joints gliding pain free and skin plump. Studies show that elevated levels of glycine boost collagen production to make sure your body has what it needs to look and feel vibrant.

How To Get More Glycine: These are the best sources

Because glycine is an amino acid it is found in most protein rich foods like meat, poultry, fish and eggs. But, as I’ve alluded to earlier, muscle meat is not the best source. Collagen and gelatin are the best sources. Sure, you can buy supplements but you can also get a significant amount of glycine by making a bone broth.

Additionally, bones, tendons, and ligaments are good sources of glycine. I also consume suet regularly to get some more collagenous tissue.

Conclusion

If you’re looking to revitalize your health, you need to get some of these glycine benefits.

It’s abundant in my favorite way of eating, the carnivore diet.

This article was originally published at www.carnivoreaurelius.com.

Summer’s rising heat is no excuse to ditch your workout — it can actually help improve your fitness level and performance.

There are a lot of reasons workouts and health club memberships suffer in the summertime. The nice weather beckons and the last thing you want to do is go to the gym and push yourself through a workout. The heat can be a deterrent, too. Whether it’s a dry heat or a muggy one, high temperatures tend to drain your energy and your resolve. The excuse of “it’s just too hot to workout” isn’t a legitimate one, though.

A study done at the University of Oregon and published in the Journal of Applied Physiology found that training in heat improved athletic performance. In fact, heat training proved to be better than high altitude training for reaching superior fitness levels. How hot, you might ask? 100 degrees Fahrenheit, with 30 percent humidity. (!) That’s some pretty encouraging data, but don’t go off half-cocked and throw yourself into a full-blown super-heated workout just yet. Exercising in heat does put extra stress on your body and can cause serious health issues if you don’t do it right. Go into your hot summer workout informed and prepared and you’ll stay healthy and in shape well into the cooler fall weather, and improve your performance and fitness level in the bargain.

Heated Concerns

If you don’t know how to work out in the heat properly, you could wind up with a heat illness. According to the Mayo Clinic, even if your body temperature is normal, the hot environment around you can cause minor effects such as light-headedness and muscle cramping or more serious consequences including heat exhaustion and heat stroke. Take the precautions listed in the next section, but any time you workout, whether in your “normal” environment or the heat, watch out for signs such as

Workout smart in the heat. If you get a headache or experience any other symptoms of heat illness, stop exercising and cool your body temperature immediately.

• weakness and fatigue
• headache
• nausea
• muscle cramps
• excessive sweating
• increased heart rate
• blurry vision
• confusion
• low blood pressure, dizziness
• irritability

If any of these symptoms occur, stop your workout, drink some water and take steps to lower your body temperature. Fan yourself, remove extra layers of clothing, spritz your body with water, even wrap yourself in wet towels or apply ice packs.

The “Do’s” to Hot Workouts

Drink water or a sports drink every 15 minutes when you’re exercising in the heat.

Ease yourself into exercising in the heat, working out for a shorter period of time at first or working out with less intensity until you’re acclimated to exercising in elevated temperatures. Also, it’s not advisable to exercise in temperatures that are much higher than 100˚ F. Prepare yourself before you jump into working out in the heat. Health and fitness professionals offer vital tips such as wearing lightweight wicking clothing, taking a cool shower before your workout, and drinking plenty of water. In fact, you should hydrate throughout the day, not just during your workout, and to drink a sports drink while exercising. Whether you opt for the sports drink or water, though, be sure you take in at least 4 and up to 8 ounces every 15 minutes while working out.

Re-Motivate

If you’re not up for trying a heated workout, the summer heat shouldn’t be an excuse to stop exercising. Instead, it’s the ideal justification for changing up your workout. Web MD recommends adjusting your workout based on your surroundings, whether you’re on vacation or spending the summer at home. For example, swimming in a lake provides an effective full-body workout including cardio, and you’ll stay cool while doing it. Pole walking in the mountains is another terrific way to work your whole body as well as your cardiovascular system. And does anyone really need to point out that beaches facilitate great workouts like snorkeling or beach volleyball? No matter where you are, though, simple activities such as a bike ride provide beneficial exercise and, even if there’s just a gentle breeze, biking through the moving air will feel cooling.

Whether you take a class, hit the cardio equipment, or lift weights, the climate-controlled environment at the gym is cooler than summer outdoor temperatures.

Those are all excellent ideas for outdoor exercise but don’t give up on the gym just because it’s summer. If staying cool is your main goal instead of trying a hot workout, the gym is the logical place to be because most health clubs have cooling systems or are air conditioned. You’ll still want to dress appropriately and drink ample fluids, but the climate-controlled environment will be a bit more comfortable than the triple-digit temperatures outside. Plus you won’t be back at square one with your fitness level and workouts when autumn comes.

When your job is physically demanding, it’s tough to drag yourself into the gym at the end of the day.

Some of you are aware that, in addition to being a personal trainer and gym owner, I do concrete construction. Recently, as I was planning my day, I realized how important it is to factor in everything you do outside of the gym into your exercise program. It’s all part of preparing for your workout. It’s easy for most people to compartmentalize their lives, separating out work from the gym. For me, though, it’s impossible. The work I do is extremely physical and, at the peak of the season, I’m outside in 80, 90, even 100-degree temperatures during the day. Then, at night, I have to be in the gym to train members or teach a TargitFit class.

Most people have the luxury of choosing whether or not to work out if their day was especially brutal. The problem is, if most of your days are like mine, it’s easy for you to fall out of the exercise habit altogether. With some forethought and pre-planning, however, you can make sure that you’ll feel good enough to work out and that your body is up to the challenge.

Sometimes there’s no choice. I work all day and still have to hit the gym to instruct a class at night.

The majority of the planning you need to do is to look ahead at what tomorrow will be like. An example from my life looks like this: I will be pouring a driveway and stamping it during the hottest part of the day and will be scheduled for personal training sessions later that night. That means going to bed early enough to get at least 8 hours of sleep, eating a breakfast that includes carbs and protein, making sure I make time for lunch, bringing a supply of water with me for the long, hot day, and grabbing a snack of saltine crackers or dry roasted, salted nuts to help replenish the sodium in my body that I will most certainly be sweating out. That kind of grueling day actually happens for me all the time, but I make it through and you can, too, if you prepare yourself in advance

Are You Tired, or Just Feeling Lazy?

Doing your best to get sufficient sleep helps ensure you’ll have the energy for a workout no matter what your day has been like.

You can’t always control the amount of sleep you get. You may hit the sheets in time to ensure 8 or 9 hours of shut-eye but, if you don’t fall asleep right away or if you toss and turn all night, your energy will be low the next day. Additionally, even if you get a full night’s sleep, your activities during the day could drain away the energy store you have built up. It’s not just physical work that will do it, either. Desk jobs that require a lot of focused attention and thinking will drain you mentally which can fatigue you as much as a construction job.

Before nixing your workout for the day, ask yourself why your energy is low. If it’s truly a lack of sleep or over-exertion then maybe it is a good idea to give yourself a break, provided you don’t have a group of people waiting at the gym for you to drive them through a workout. If it’s just that you had a stressful day, push yourself through and at least go for a jog or work through a two body part resistance training workout. As the Courier-Journal points out, getting your blood flowing is probably all that’s necessary to drag you up out of the mental fatigue funk and energize you enough for a full workout. You’ll likely end up feeling better and more alert after exercising.

Get Some High-Quality H₂O

Be sure to drink water throughout the day so you’re hydrating before, during and after your workout.

You’ll sweat up a storm during an intense exercise workout program, so you’re in for a heap of trouble if the day’s activities prior to working out have already dehydrated you. According to Livestrong, exercising dehydrated can cause reactions such as cramps, muscle spasms, seizures, or even heatstroke. What’s more, Baylor College of Medicine points out that waiting until you’re thirsty before you take in fluids is inadequate; once you feel thirst, you’re already dehydrated. Instead, take a tip from the American College of Sports Medicine and begin hydrating several hours before working out. Regularly drinking water throughout the day and downing a sports beverage containing electrolytes before working out is a solid plan, especially if you’ve been active all day long.

Fuel Your Body, Fuel Your Workout

If you can’t eat healthy throughout the day, at least fuel your workout with protein and carb-packed trail mix.

Maybe you’re not tired at all. Your lack of energy could be due to not eating right before exercising. If you work out at the end of the day, you have all day long to eat right but, if you work out first thing in the morning, it’s still best to break the fast you’ve been on all night long to facilitate an effective workout. Eating “right” means getting enough carbohydrates as well as protein. If you didn’t eat nutritiously throughout the day or if you’re exercising in the morning, granola or trail mix is energy-packed with protein and carbs. Combining peanuts, brown rice cereal or toasted oats, dried blueberries, pumpkin seeds, and chocolate chips makes a tasty trail pre-workout snack for any time of the day.

Train Hard, Stay Clean!

–Matt

This week, TargitFit is pleased to post an article by John Hawthorne:

You’ve probably heard of dopamine. It gets talked about in all sorts of circles. Scientists toss the word around when discussing depression and addiction. Exercise buffs rave about that crazy runner’s high they got.

But what exactly is dopamine? What does it do for your brain and why should you want more of it? How can you tell if you don’t have enough? And what can you do to up your levels?

It can be confusing, right? So many people have so many opinions and it can be difficult to sort out truth from fiction.

We’re here to set the record straight.

We’re going to help you understand the what, why, and how of dopamine.

Understanding Dopamine

Before we talk about why you should increase your dopamine levels, you need to understand dopamine itself. What the heck is it and why would you want to increase it?

Simple answer: it’s a chemical in your brain that makes you feel like a million bucks

Dopamine is a neurotransmitter that allows you to feel pleasure, euphoria, motivation, focus, concentration, and more. When a brain cell releases dopamine, it crosses a brain synapse and connects to the dopamine receptor in the next cell. When your dopamine levels fall, you start to experience things such as poor mood, difficulty sleeping, impaired cognition, trouble paying attention, and more.

By increasing your dopamine levels, you become happier, more driven, more focused, a clearer thinker, and loads of other benefits. There’s a reason that dopamine is called the “happiness hormone”.

Sounds great, right? And it is. When your dopamine levels are high, you’re happy. Depressed people, on the other hand, have very low dopamine levels. Of course, if you’re one of those odd people who don’t like being happy, then don’t worry about trying to increase your dopamine levels.

Do You Have A Dopamine Deficiency?

How can you know if you have a dopamine deficiency? Some straightforward symptoms are:

• Altered sleep patterns
• Restless leg syndrome
• Consistent fatigue
• Lack of interest in things
• Decreased drive and motivation
• Inability to focus
• Impulsive or self-destructive behaviors
• Addictions to caffeine or other stimulants
• Unexplained weight gain
• Quick mood swings
• Excessive feelings of hopelessness or guilt
• Poor memory
• Inability to feel pleasure
• Inability to focus/impaired concentration

The more symptoms present in your life, the more likely it is that you have a dopamine deficiency. If you can’t get out of bed, have lost all interest in watching Game of Thrones, and are guzzling twelve cups of coffee per day, you may have a dopamine deficiency.

Action should be taken to correct these problems.

Powerful, Natural Ways To Increase Dopamine

There are some terrible ways you can increase dopamine. You can take illegal drugs and totally fry your brains out. Marijuana and painkillers are the most popular ways people try to increase dopamine levels (even if they don’t know exactly what’s happening in their brains).

People also rely on drugs like cocaine and meth to take their brains to the next level. Unfortunately, these tactics can lead to addiction/jail time/completely ruining your life.

Bethany Brookshire puts it this way:

But when most people talk about dopamine, particularly when they talk about motivation, addiction, attention, or lust, they are talking about the dopamine pathway known as the mesolimbic pathway, which starts with cells in the ventral tegmental area, buried deep in the middle of the brain, which send their projections out to places like the nucleus accumbens and the cortex. Increases in dopamine release in the nucleus accumbens occur in response to sex, drugs, and rock and roll. And dopamine signaling in this area is changed during the course of drug addiction. All abused drugs, from alcohol to cocaine to heroin, increase dopamine in this area in one way or another, and many people like to describe a spike in dopamine as “motivation” or “pleasure.”

Thankfully, there are safer, much more natural ways to increase dopamine. Ways that don’t involve sneaking out at night for a clandestine meeting with your Russian mob dealer.

Natural Ways To Boost Dopamine

#1 – Stop Eating So Much Sugar

Those midnight donuts could be killing both your figure and your dopamine levels. Sugar follows the same brain pathways as alcohol and drugs, which is why you get the sugar high after downing three pieces of cake. Your dopamine levels spike.

There are two problems with this. First, you can develop a real sugar addiction. While this addiction may not lead to crippling financial problems and/or a criminal record, it’s terrible for your health. It can lead to a host of financial problems.

Additionally, sugar spikes are followed by sugar crashes. It’s no surprise that people feel most fatigued after lunch. Eating raises glucose levels, which then fall off the table a short while later, leaving you feeling like you need a nap.

Don’t turn to sugar to increase dopamine levels. It’s only a temporary solution and doesn’t produce the long term results you need.  

#2 – Cut Back On That Coffee

This may be difficult to hear, but coffee doesn’t always play nice with dopamine. It’s true, coffee does provide a temporary boost in dopamine, which is why you feel like superman after that second cup. But these results are temporary and you can even develop a tolerance to caffeine.

One study noted that after repeated exposure to caffeine, rats developed a caffeine tolerance and didn’t receive any serotonin boost from the stimulant.

Practically speaking, this means that when you drink coffee all you’re getting is the jittery/anxious effects without much of the mood boost. And like sugar, you’re going to feel the crash a short while later when the caffeine leaves your system.

There are much more effective ways to boost your dopamine. If you desperately need caffeine, green and black tea are much better sources than coffee due to chemicals in them that promote dopamine.

#3 – Take Dopamine Increasing Supplements

There are numerous stimulants that can naturally increase the amounts of dopamine in your brain. These stimulants include:

• L-Tyrosine – The precursor to dopamine, increasing l-tyrosine levels can help your body create more dopamine.
• Phosphatidylserine – Some studies have indicated that this supplement can boost mood, concentration, and endocrine response.
• Mucuna Pruriens – The primary ingredient in mucuna pruriens is L-Dopa, which is an immediate precursor to dopamine. Studies have indicated L-Dopa can cross the blood-brain barrier and be converted into dopamine.
• Ginkgo Biloba – There are scientific indicators that this herb can decrease anxiety, improve memory and cognition, as well as help prevent dementia and Alzheimer’s.
• L-theanine – An amino acid naturally found in green and black tea, it can improve dopamine levels in the brain.
• Curcumin – Curcumin is the active ingredient in the spice turmeric and has been used in studies to treat depressive disorder.

#4 – Adopt a Dopamine Friendly Diet

By now, you know that all that coffee and sugar is hurting your dopamine levels. However, this doesn’t mean you have to give up all delicious foods and only eat calorie-free soy. There are numerous foods that can improve dopamine levels, such as:

• Bananas
• Green and black tea
• Almonds
• Apples
• Watermelon
• Yogurt
• Beans
• Eggs
• Cherries

While it’s difficult to significantly boost dopamine through food alone, eating a dopamine friendly diet in conjunction with taking supplements can cause your overall levels to rise.

#5 – Get Out and Exercise

Despite your possible hatred of all things running, the runner’s high is a real thing. Various studies have shown that vigorous exercise can produce a real increase in dopamine levels.

Ideally, the exercise will be intense and last for some time, but even a short walk can produce results.

If you want to feel happier, go to the gym, get out for a run, or hit the pool. Get your heart pumping and the sweat pouring off your body and you’ll feel the results.

Wrap Up

There are numerous ways to increase dopamine levels that don’t involve breaking the law. In fact, simply by cutting out a few things (sugar, caffeine) and adding a few practices (exercise, taking supplements, etc.), you can significantly blast those dopamine levels through the roof.

This article was originally published on vitamonk.com.

This year, no one is waiting for summer to officially start–everyone’s hitting the road. If you’ve been looking forward to travel, that’s good news for you, but it’s usually bad news for your fitness and weight loss goals. An unofficial survey on TripAdvisor showed that people typically gain between 2 and 5 pounds during summer vacations with most saying that they give themselves a vacation from exercise and watching what they eat when they’re on holiday. Plus, some commented that they had a hard time getting back into their regular schedules once they got home, contributing to even more weight gain after vacation was over.

There’s nothing wrong with giving yourself a break when you head out on vacation, provided you are committed to resuming your healthy eating habits and workout regimen when you get back home. It’s certainly fine to treat yourself during meals and not worry about an extra beer or glass of wine while on vacation, but you’ll be able to justify it easier as well as help keep extra pounds off if you get some exercise while on holiday. It’s easier done than you think and, when you still fit in your “normal” clothes after vacation, you’ll be glad you did.

Make Your Bodyweight Work For You

Men’s Fitness maintains that an old-school bodyweight workout is a good way to hold onto the progress you’ve made even on vacation. Bodyweight exercises don’t require specialized equipment or much room to do them in–most can be performed even in a small hotel room. Start with a selection of plank exercises like a basic plank and a one-arm plank, also called a “seagull.” Other effective bodyweight exercises to put into a vacation routine include:

• • pushups
  • single leg squats
  • windmills
  • ab lunge twists

Use Your Surroundings

Before lounging by the pool, why not do a few laps first?

Incorporating exercise into your vacation time can be easier for some people if they do something different than typical working out. The Washington Post says using your surroundings is a great way to work a unique exercise regimen into your vacation time. Take advantage of the good weather and beautiful surroundings by running or doing yoga on the beach. Headed to the mountains? Bring your bike along or rent one where you’re staying and take an evening ride. No matter where you vacation, walk everywhere you can. You’ll get to see the sights and burn some calories at the same time.

Bring Some Equipment Along

Compact, portable equipment is easy to take wherever you go, and works in small spaces like a hotel room, too.

Some people would prefer to stick to their usual workout even when they’re not at home, but the fitness facilities in many hotels don’t have the equipment they need. That’s when taking your own equipment comes in handy, but if you’re into lifting heavy, that’s not necessarily doable. Comprehensive band equipment like the TargitFit Trainer is the answer. Everything you need to do gym-quality exercises–including 220 pounds of resistance–is packed into an easy-to-carry case. Portable workout equipment like the TargitFit makes it easy to keep exercise in your schedule, even away from home.

Get the full-body-workout benefits of climbing in the comfort and privacy of your home with a climber machine.

The best form of exercise is always to found outdoors. Be it running, climbing or cycling, nothing quite beats getting fit while enjoying the fresh air and serene beauty of the natural world. Unfortunately, due to the constraints of modern life and the fact that more and more of us are moving to densely populated cities, it has become harder to find the time and natural space to do so. In light of this we compromise and move towards joining a local gym.

The issue with gyms is that they are not necessarily a good environment for everyone to exercise in. It takes a certain kind of person to weather the social aspect of gym workouts. Gyms are among the top reasons why some people put off exercising. For some, the pressure of seeing others with more appealing bodies or working harder is enough to put them off permanently.

For those of us who would much prefer to exercise in the comfort of our own homes away from prying eyes, we are lucky enough to live in a time where there is an array of equipment specifically geared for home use. We no longer have the excuse of it being too expensive and too complicated to put together either.

In this article, we focus in on climber machines and pick out the best models on the market. We’ve tunneled down on quality, price and accessibility to form our overall option. Our hope is that after reading, you feel empowered to make the right decision and ultimately enjoy your home workouts to the maximum.

What is a Climber Machine?

There is a certain stigma surrounding climbing machines. They are often viewed as the ever-present, but often misunderstood staple of any gym. Many people don’t actually understand their function and consequently stay well clear, when in actual fact they are among the most intense machines out there.

It has many names, ranging from vertical climber to stair climbing or simply climber, and it is essentially a device designed to replicate the effort involved in ascending a steep set of stairs or climbing a rock face. With the use of pedals that are pushed down by the user’s legs at intervals  and hand grips to pull on, a climber machine provides an intense cardiovascular workout.

What happens is that each leg has to alternately lift your entire body weight with every upward rotation. The idea is to improve endurance over time by strengthening the coordination between the blood pumping capacity of the heart and the lungs’ ability to transmit oxygen to the flowing blood.

A climber machine requires the use of a number of muscles, including the core, both legs and both arms. As such, it is viewed as a full body workout exercise machine. Depending on skill level and desired length of a session, a climber machine can provide a light routine or a lung burning, strenuous session.

What’s So Great About Climber Machines?

This is a question we often hear. Sadly, many people are more drawn to well established machines such as stationary bikes, treadmills and elliptical trainers. This is understandable given their popularity. Yet, people really are missing a trick by shunning the climber machine. Here’s why.

Burning Calories

First up, in terms of the ratio between exertion to calorie loss, climbing machines rank very high. The simultaneous use of multiple large lower body muscles requires a more important cardiovascular response from your body. In other words, your heart has to work harder. When this happens, your metabolism goes into overdrive and burns off calories quicker to compensate.

It is argued that using a climber burns twice as many calories as using traditional exercise equipment, though this claim is debatable there is indeed some truth in this.

Cost-Effective and Convenient

We’ve spoken about the high level workout climbing machines offer and this matched against the cost of getting one at home, the overall cost-effectiveness is through the roof. When getting a climber, you essentially negate the need for multiple exercise machines, shrinking them down into one all round dream machine.

With this relative low cost in mind, it is easy to afford one for your home, and nothing beats being able to exercise in the comfort of your own garage, home gym or living room.

They are also small devices in relation to other exercise equipment and are designed to fold away compactly for easy storage. They are also notoriously easy to set up and start using too. In addition, as they are installed in your home, they can be used either before your day gets going or after work, or even during your lunch break.

In other words, you are not constrained by the normal opening hours of a full-blown downtown commercial gym and cannot use this as an excuse not to exercise.

A Real Workout

In relation to comparable machines, climbers provide more exercise for the same amount of use. This means that even a short 10 minute session every day yields tangible results. Of course, this is reliant on sticking to a daily routine, eating well and generally looking after yourself. If you do stick with it though, the outcome is great regardless of whether you are a seasoned exerciser or a novice.

Another point to note is that a climber can act as a weight loss solution as well as a muscle toner. It can actually help build lean muscle due to the effort required. In essence, it is a great starter machine, yet can allow veterans to fine tune thigh, glute and even upper body muscles for noticeable tone improvement.

Keeps Knees and Joints in Check

One of the main concerns of workout enthusiast out there is the impact on their joints, notably the knees and ankles, particularly for runners. The climber machine is a virtually no impact form of exercise due to the upward motion of the legs that once high enough rests backdown on the steps. The pressure applied is gradual rather than sudden, unlike when a foot hits the ground when jogging. With his in mind, knees, hips and other joints are unaffected.

Points to Keep In Mind

Weight Capacity/Restrictions

One factor to keep in mind when considering a climber machine is the weight it can support. For most people, their weight should fall well within the bounds of acceptable limits. However, people who are overweight and embarking on a weight loss program may want to check the weight restrictions before purchasing.

Size and Adjustments

If you happen to live in a one bedroom apartment with limited space, then we recommend going for one of the more compact options. Another consideration the height of the climber and whether or not it will touch your roof when installed. Keep this in mind when shopping around.

Also look out for an adjustable stride feature, this allows you to find the perfect length and ensures you get the best work while avoiding injuries. There’s also the height of the grips, though these are generally adjustable on most models. Pedal positioning is also a plus because if it can be adjusted, you can vary the muscles being used on your lower body.

Resistance

This point is particularly relevant for first timers who want to start on a low resistance setting to ease themselves into a regular exercise routine. If you start on a setting that is too hard, discouragement is soon to show itself and you can easily go off the whole idea due to it being too difficult.

With this in mind, we recommend opting for a model with an adjustable resistance. Not only is this a wise way to start, but as you improve and gain muscle mass you can raise the resistance to match, ensuring you have a consistently good workout.

Inbuilt Programs and Screens

Boredom is a huge concern for any regular exerciser and anything that wards it off is an advantage. Look out for models with programmed routines that vary the resistance to keep things interesting.

Not only does a program vary the physical demands of a routine, it also allows your mind to focus on different types of efforts. That being said, a Climber workout is so gruelling that you won’t be able to concentrate on much else so factor this in if you are among those who are distracted enough by the physical exertion itself.

Some models also offer screens to track you progress with markers for time spent exercising, calorie loss counters and distance climbed, among many other functions. If you are a numbers junky, there are plethora of displays with all manner of metrics to minutely analyze your workout.

Best Budget Climber Machine

Conquer Vertical Climber

Among the budget models, we found the Conquer Vertical Climber to a great option. Here, we have a low priced climber made of durable steel that folds away flat for storage and home use. Ideally suited for people weighing under 275 pounds and no taller than 6’5’’.

Like the MaxiClimber, it is quiet when in use, yet slightly lighter weighing in at 29 pounds. Don’t let this worry you, as the construction is robust and durable. It does require some assembly with tools though even the most novice builder shouldn’t have too many issues putting it together.

The Conquer is supported by four slip proof rubberized feet and has one set of stationary ergonomic handles and a set that moves in unison with your feet. The moving set is adjustable to fit your height. The gripped pedals are wide and allow some movement in terms of which part of your foot you apply pressure with. This allows a variety of exercises for different muscle groups.

There is no adjustable resistance, but the Conquer matches the speed and pressure of your legs so you determine the tension and hence, the difficulty of the workout. As there is no display screen, you may have to use your phone or an auxiliary device to time your sessions.

Another issue is that the cable mechanism used to create the pedal movement has been reported to wear rather rapidly, though this is after extended use so shouldn’t affect most users.

Overall, this is well and truly a budget model, yet it is well built and sturdy. It offers a solid workout and with regular use shows some great results. The size and the fact that it folds so easily also make it a great product for the price.

Weslo Climber

We aren’t all blessed with huge amounts of disposable income and with this in mind, we propose the Welso Climber as the all round lowest priced model on the market. You do get what you pay for, yet it is reliable enough to offer a decent work and won’t fall to pieces when being used.

The Welso Climber incorporates a lightweight, space saving design made of steel that supports people up to 250 pounds. Set up involves pulling the two feet away from each other and that’s it, all ready to use. The four grips normally found on most climbers are available here, with the habitual adjustable set that moves in time with the pedals and the other stationary for upper body work.

Though this climber machine doesn’t have adjustable resistance, it uses the weight of the user to mimic a hard workout. The display screen is fairly standard and shows session count, total count, time, calories burned and a sweeping scan function.

Some complaints revolve around the difficulty in putting it together out of the box, though to our eyes the instructions are more than sufficient to do so. Otherwise, the Welso Climber is a suitable low budget option without any a no thrills set of features.

Best Affordable Climber Machine

Weslo Stepfit Climber

Our model of choice in the budget category is the Welso Step Fit Climber, which incorporates a stepper and climber in one. Made of a robust steel frame, the Step Fit supports weights up to 250 pounds and itself weighs 81 pounds.

Its weight and four rubber feet keep it stable when in use. It also folds in one quick motion for storing. It does require self assembly though the instructions are easy to follow. It is rather tall at 90.5’’ so make sure your residence is capable of housing it without any issues.

As with most climbing machines, it has two sets of handles, one for stationary use and the other matching the pedals for that climbing effect. The second set is height adjustable and will suit the majority of body types and builds.

The pedals are larger than most models to allow for the stepper function, though this doesn’t affect the climbing action with a workout that is as good as any competitor models. The motion is smooth without any unwanted jolts.

Unlike many alternatives, the Step Fit has adjustable resistance, meaning you can change it to suit your strength or how good you feel on any particular day. The LCD display is also handy as it tracks your workout by measuring distance, calories burned, heart rate, and the number of rotations performed among other metrics. It requires two AA batteries to function and these are not included. You can also watch your favourite show while working out thanks to a shelf that houses your phone; a nice feature that helps limit workout boredom.

The Step Fit looks more robust than other models in this price range and this isn’t purely cosmetic because it is in fact the most durable in this category. Overall, we liked the many features and the inbuilt stepper for a lighter workout on off days.

Best High End Climber Machine

If budget isn’t an issue, we highly recommend the Versaclimber. The price may be prohibitive though you do get a top of the line product that is fit for a full sized gym setting and will last for years to come.

First off, it incorporates both a vertical climber and stepper, offering a two in one solution. Built with aircraft-grade aluminum and steel, the Versaclimber is solid and won’t budge on the ground thanks to a thick metal plate holding it firmly down. It can support up to 350 pounds.

Size wise, the Versaclimber is compact and is not much bigger than much lower priced competitors. It folds away quite easily as well. Some assembly is required and the instructions provide a suitable guide as to how to do this. It weighs 65 pounds; not excessively heavy, but more so that the others in our guide. If anything this helps the stability of the climber.

It is virtually silent and the manufacturer claims you can be in the same room with someone and the noise is barely discernible thanks to a plastic coated cable. A high claim, but one that rings true when it’s put to the test.

The pedals are gripped to avoid slipping and can be adjusted to three settings to suit your size. The stride length and step height can be changed to anywhere between one and twenty inches. The movement is fluid and natural. There are no jumpy or jagged movements and the low-impact reputation of climbers remains intact with this product.

There are two sets of grips, one stationary acting as a handrail for the stepper function and the other movable in line with the pedals. Each has three height settings that suits most users well.

The programmable display incorporates time, calories burned, distance, and heart rate among others as well as three different modes, which are programs, standard and race. Overall there are 16 different routines to choose from depending on your intensity needs. You can also devise your own workouts fairly easily. It does require a nine volt battery to function though.

Overall, this is by far the best on our list and is essentially a home solution that matches the quality and durability of a gym equivalent. The price is high, yet worth every penny, simply make sure it isn’t an off the cuff purchase and you use often to maximize returns.

Best Compact Climber Machine

Maxiclimber Vertical Climber

As a space saving option, we have chosen the MaxiClimber Vertical Climber. It is a steady balance of affordability and quality that should be within most people’s means. Though not the best and, by far, not the worst, it does the job well and is a straight to the point build with no added bells and whistles. This means simple design and nothing fancy. Its unique selling point is that it is smaller than many alternatives making it the most convenient and space conscious option.

Firstly, the MaxiClimber is shipped pretty much assembled. The official documentation says 90% complete and this is true given that all you need to do is extend and lock in a supporting crossbar along the bottom of the frame. Removing the crossbar is all that’s needed to halve its size and store it in a cupboard or nook in your bedroom.

It is also very light weighing in at just under 33 pounds, yet sturdy. The height is adjustable to five different positions so even the very tall can use it. The climber is made of cold-rolled steel and has slip-proof rubberized feet to ensure stability. It supports weights up to 250 pounds and the adjustable stride height of each leg is generous so long-legged folk need not worry. The machine is overall very quiet so you won’t bother roommates and neighbors.

The MaxiClimber has four isometric non-stick grip hand positions. Two are stationary for when you want to work on your arms and the other two move in unison with the climbing motion of the pedals for working on the chest and pectorals. The two bicycle-style pedals allow you to shift your weight to alternately work on different leg muscles like the calves, thighs and buttocks.

There is an inbuilt timer that starts and finishes with your workout, helping you complete a full session. The screen displays step count and calorie loss though these are fairly inaccurate given that body metrics are not input. Take these with a grain of salt and as suggested readings rather set in stone numbers. The screen is also oddly positioned for reading and you may struggle to read the results as you glide up and down.

You can also get an accompanying app that tracks your progress and provides a 21 day challenge program, 80 recipe meal plan, wall chart and rewards in the form of more routines if you complete the challenge.

The only real downside to the MaxiClimber is the non-adjustable resistance and its height. It is fixed and takes some getting used to. That being said, for the price, it is a real bargain and provides a solid, smooth motioned workout if you put the time in.

Best Beginner Climber Machine

Sunny Folding Climbing Stepper

If you are looking for a beginner model, we recommend the Sunny Folding Climber Stepper, a two in one climber and stepping machine. It has a sturdy heavy-duty steel frame with robust plastic components such as the rubberized feet that support up to 220 pounds of weight.

Thanks to its simple, yet secure pin assembly mechanism and slimline design, the Sunny folds in one quick motion for easy storage in even the smallest of spaces. Of note, is the short height of the Sunny. You don’t need to have a ridiculously high ceiling like other models making it ideal for low apartments and garages.

The large padded hand grip allows the user to alternate between climbing style workouts and stepper routines. The large pedals are hooked up to two quality hydraulic cylinders that simulate the up and down stride motion. The resistance can be set to twelve different difficulty levels to vary your workout. Set it to one and you get a low intensity session. Pump it up to twelve and you’re in for a challenge.

The inbuilt LCD monitor records time, calories burned, total number of strides, session count and a scan function that jumps between the metrics keeping you on top of your performance.

Overall, one of the best features of the Sunny is the low price. If a climber machine doesn’t end up being for you, you won’t have spent a fortune. The Sunny also retains a degree of resale value meaning you won’t lose out to much financially either.

In addition, the simple setup and ease of use are geared towards novices who are not well versed in how exercise machines work so you won’t be messing around for hours simply trying to get it to function properly.

Best 2-in-1 Climber Machine

Best Choice Total Body 2-in-1

Realistically, a climber machine can get quite tedious after a while so why not switch it up with a 2-in-1 machine that also incorporates an exercise bike. In that case, we recommend the Best Choice Total Body 2-in-1 Vertical Climber Magnetic Exercise Bike Fitness Machine.

The frame is made of durable steel and is supported by non-slip rubber pads, weighing a total of 66 pounds and able to support up to 330 pounds. Setup is guided by useful instructions that most can adhere to effortlessly.

There are four grips; two serve as handlebars for the exercise bike and a stationary hold for the climber, while the other two adjustable grips glide up in down to mimic the vertical ascent aspect of rock climbing.

One side is a magnetic stationary bike with latch on pedals, a comfortable padded seat, an eight setting tension control dial and a screen displaying metrics such as time, speed distance and calories burned among others.

On the other side is a vertical climber with gripped footholds and a smooth action so you avoid any sudden movements keeping your routine low-impact. There are no resistance adjustments though your own body weight acts to create enough resistance to make the work out as difficult as you need.

What we liked about this 2-in-1 was the ability to alternate between the two machines, using the bike to rest up yet remain moving after a high intensity set with the climber. As it can even be used by two people at once, it’s a nice communal way to exercise with your partner and friends. The price is also very attractive given that it costs much less than buying two separate machines individually.

Best Entry Level Climber Machine

Weslo Climber

We aren’t all blessed with huge amounts of disposable income and with this in mind, we propose the Welso Climber as the all round lowest priced model on the market. You do get what you pay for, yet it is reliable enough to offer a decent workout and won’t fall to pieces when being used.

The Welso Climber incorporates a lightweight, space saving design made of steel that supports people up to 250 pounds. Set up involves pulling the two feet away from each other and that’s it, all ready to use. The four grips normally found on most climbers are available here, with the habitual adjustable set that moves in time with the pedals and the other, which is stationary, for upper body work.

Though this climber machine doesn’t have adjustable resistance, it uses the weight of the user to mimic a hard workout. The display screen is fairly standard and shows session count, total count, time, calories burned and a sweeping scan function.

Some complaints revolve around the difficulty in putting it together out of the box, though to our eyes the instructions are more than sufficient to do so. Otherwise, the Welso Climber is a suitable low budget option without a no thrills set of features.

Overall

Our overall pick would have to be the Welso Step Fit Climber for the great balance of affordability, adjustable resistance, varied functionality and ease of use. It comes highly recommended and should suit the large majority of home exercise enthusiast and novices alike.

This article originally appeared on SportFitnessAdvisor.com.

This week, TargitFit is pleased to bring you a feature by Krista Wolfe, courtesy of Quill.com:

If you’ve only ever sipped on a latte made from coffee and milk, you’re in for a colorful, flavorful treat! Nutritious, energizing superfood lattes typically include milk — made from dairy, nuts, or grains — plus one or more superfood ingredient. Wondering what makes a superfood super? While there’s no scientific basis to this term, it generally means the food is nutrient-dense and offers plenty of research-backed health benefits. While you may choose to drink these lattes for their nutritional highlights, they also feature a range of bright, beautiful colors (like the verdant green of matcha and the golden hue of turmeric) and intriguing flavor profiles (like starchy, sweet taro). Some superfood latte ingredients may boost energy levels without caffeine, while others may include a shot of espresso to get you through the afternoon slump. Want to learn more about superfood lattes? Scroll through the infographic below to discover some of the most common options, plus what makes them healthy.

This infographic first appeared on Quill.com.

Krista Wolfe has been working in Search Engine Optimization (SEO) for over eight years. She loves turning the internet’s most-searched topics into articles that answer your most sought-after questions. In her spare time she enjoys baking, laughing too much at puns, whatever hobbies her kids are doing at that moment, and traveling.

This week, Targitfit is pleased to bring you an informative article by Carnivore Aurelius:

Source

One of the most common questions about the carnivore diet is if it puts you in ketosis.

Ketosis has many benefits including:

• Reduced inflammation
• Increased satiety
• More endurance
• The ability to speak to electricity

So of course people are concerned.

Let’s discuss

What is the Carnivore Diet?

First off, what is the carnivore diet?

The carnivore diet is a high fat, high protein diet where you eat only animal products. Yes, that’s right. No more grains. No more sugar. And no more vegetables.

This may sound wacky at first. But there are many benefits of it including:

The carnivore diet took the world by storm when Shawn Baker appeared on the Joe Rogan podcast. He is an orthopedic surgeon and athlete. Dr. Baker is in his 50s and is absolutely ripped (I tried counting his abs but lost count at 1,421). He recently set two indoor rowing world records and he attributes his success to the carnivore diet.

Other prominent advocates include Mikhaila and Jordan Peterson, the clinical psychologist. Both have reversed lifelong autoimmune and mental health issues with the carnivore diet.

It’s also a variation of the Ketogenic diet as cutting out all carbohydrates will put you into ketosis.

What is Ketosis

Ketosis is like the shoes in the movie Like Mike. They give your body metabolic superpowers.

What is ketosis?

Ketosis is the metabolic process of using fat, specifically ketones, as the primary source of energy instead of carbohydrates.

It’s a natural metabolic state that you evolved to spare muscle. Throughout evolution, there was not a grocery store nearby to have 6 meals a day. Your ancestors often went long periods without access to food (gasp, they even skipped breakfast, the “most important meal of the day!!”).

How did they survive without a constant IV drip of food like most people in Western countries today? They survived because of seamless and caviar. No, they survived because of ketosis.

Your brain is very energy hungry. It lacks its own engine, thus requires a continuous supply of energy. For most people, this is glucose. Every single day a normal person’s brain consumes approximately 120g of glucose. This is 420kcal of energy which is almost 60% of all glucose utilization at rest .

However, at any given moment, your body only stores approximately 120g of glucose in your liver. Meaning, you’ve only got a day’s supply of glucose! Any longer fast than that and you’d be dead.

Your body has a couple ways of dealing with this challenge.

1. Your liver can turn amino acids from protein into glucose via gluconeogenesis. However, the problem is that when you’re fasting you need your muscle for strength to capture food. Muscle mass is associated with longevity and your body wants to preserve it at all costs
2. Ketosis

Let’s discuss #2.

Even a very lean person that’s ~10% fat has upwards of 50,000 calories of fat on them at any given point. Yes…fat isn’t just a fashion statement. It’s stored so you can survive without food.

In response to fasting (or low glucose levels), insulin levels fall and your body pulls fat from storage. Many cells in your body, like your heart and brain, cannot use fatty acids directly for energy. So your body shuttles body fat to your liver to make into ketones (and actually fatty acids can be broken down into glucose too).

(P.S. How freaking cool is it that this is all happening behind the scenes?)

As you can see in this photo below, one of the main ketone bodies Beta Hydroxybutyrate rises dramatically into a fast as your blood glucose levels flatline.

Without this metabolic trick, we would not be here today. In fact, despite your brain needing glucose to function, you don’t have to eat any glucose at all. Your body can synthesize it all on its own. If this isn’t magic, I don’t know what is.

This study showed that after three days of starvation, the brain will get 25% of its energy from ketones. During much longer term starvation this number can rise as high as 60% .

Ketosis has a number of benefits I’ll get into below,

Once your ketone levels reach a minimum of 0.50mmol/L of BHB, you’re considered to be in nutritional ketosis (according to Dr Steve Phinney).

The Benefits of Ketosis

Beta-hydroxybutyrate is a much better fuel than glucose. It has major benefits:

1. Upregulates FOXO genes which regulate oxidative stress, insulin sensitivity and influence longevity.
2. Ketones improve mood and have antidepressant like effects
3. BHB reduces oxidative stress in the brain and may be beneficial in preventing neurodegenerative disease
4. BHB lowers inflammation and blocks NLPR3 inflammasome
5. Increases endogenous antioxidant production
6. Ketones improve insulin sensitivity
7. Improved sleep quality
8. Increased fat loss while preserving lean muscle mass and performance
9. Ketones can slow tumor growth by starving them of their preferred fuel, glucose, and lowering IGF-1
10. Appetite regulation: One of the first things people often notice

In fact, your brain and heart will preferentially use ketones when they’re available.

And in my opinion, this is a huge reason why mental health has deteriorated — most people are starving their brain of its favorite fuel.

So Does the Carnivore Diet Put You in Ketosis? 

Do you need to starve yourself to go into ketosis? No, the benefit of the carnivore diet — a low carb variation of the ketogenic diet — is that you can still enter ketosis while providing your body with all the nutrients it needs (this is key!).

The carnivore diet gives you the benefits of fasting, without fasting.

As mentioned, your body stores around 120gm of glucose in the liver when stores are full and can make a good deal more from protein. If you’re eating a high carb diet, your body doesn’t ever need to go into ketosis because you’re eating all the glucose you need.

To go into ketosis, you need to eat fewer than 50g of carbs per day and sometimes as low as 20g (actually, some people can eat more carbs if they are extremely active, but lets leave those superstars out) .

When you restrict carbs to these levels, within 2-4 days you’ll usually be in ketosis.

Because carbohydrate intake is approximately zero on the carnivore diet, it will put you into ketosis. Most people’s levels tend to be > 0.5 mmol, but this depends on how much protein they’re eating.

Choosing between glucose and ketones is like deciding between rocket fuel and sludge that produces a massive amount of toxic waste.

What About Protein on the Carnivore Diet?

This is a highly debated topic within the ketogenic community. A properly formulated ketogenic diet is considered ~80% fat. But most people in the carnivore community are eating closer to 65% fat.

Does this hinder ketosis?

From my anecdotal experience and from working with others, it does.

I think of protein as more of a structural component than a fuel source. And when you exceed your protein needs, it strains your metabolic pathways (like your urea cycle).

This great presentation from Ben Bikman illustrated one mechanism whereby protein could reduce ketosis. If you’re starting the carnivore diet with already elevated levels of insulin and blood glucose, protein tends to increase insulin. And when insulin increases, fat burning and ketosis shuts off. Whereas Fat does not increase insulin and does increase glucagon, which increases ketosis.

I’ve tested this personally, and my ketone levels are much higher when I eat 80% fat and I feel much better.

With that being said, protein’s effect on ketosis seems to be highly individual. Many people can eat more protein and feel just fine.

Regardless, you will be getting many benefits from this way of eating. But in general, I recommend to experiment with macro ratios.

So does the carnivore diet put you in ketosis? The answer is an emphatic yes.

Conclusion

Ketosis has many benefits. The carnivore diet puts you into ketosis and this is one of the many reasons why it works so well.

This article was originally published at www.carnivoreaurelius.com.

Carnivore Aurelius is a nutrition and biochemistry expert who’s studied for over 5 years. He used the carnivore diet to cure IBS, rheumatoid arthritis and his acne. He’s passionate about distilling complex nutritional information down to actionable advice.

Most people who have tried to lose a significant amount of weight and maintain that loss have also experienced the insidious weight loss plateau. The weight comes off easily at first but then, after weeks of watching the numbers on the scale drop almost daily, the progress stops and doesn’t seem to want to start up again. It’s frustrating enough when a plateau hits before you’ve reached your weight loss goal, but it gets even more aggravating when your weight remains the same after days, weeks, and months of working out and eating right–just as you had been during those first few exhilarating months of losing weight.

Many personal trainers recommend varying your workout routine, or even switching to an entirely different exercise style, and that is good advice, but it only addresses one issue that causes weight loss to stall. There is more than one reason your progress grinds to a halt, so the best strategy for getting off a plateau is to address as many causes as possible. Once you understand why you hit a plateau, you can jumpstart your weight loss and get back on track to meeting your goal.

Maintain That Muscle

Include resistance training along with cardio to ensure you maintain fat-burning muscle mass.

One of the worst culprits that cause weight loss plateaus is the loss of muscle mass during the first successful weeks of a new diet and exercise regimen. According to the Mayo Clinic, since muscle mass burns more calories to maintain, losing even a small amount of it will slow your metabolism down. You’ll be burning fewer calories doing the same activities and exercises you were doing during your initial weight loss. That can result in a plateau or even reversal, especially if the number of calories you burn no longer exceeds the amount you take in.

A change in workout routine or exercises can help with this one, but MyFitnessPal recommends re-evaluating your caloric intake and burn after every 5 to 10-pound loss to stay ahead of a plateau. Additionally, it’s important to include strength training as part of your workout routine to give your body a chance to at least maintain muscle mass, if not build more for better weight loss results. AND, be sure to include lean protein in your diet. That will not only help you build and maintain muscle mass, but WebMD points out that protein suppresses the hunger hormone that stimulates your appetite, making it easier to stick to your weight loss diet plan.

Get More Sleep

Setting the alarm for an early workout can cut into necessary sleep time and hinder your weight loss goals.

If you’ve been getting up early to exercise, the lost sleep could be counteracting your workout. According to the University of  Chicago Medical, dieters who cut back on sleep also cut the amount of fat they lose. Instead of commandeering sleep time for exercise, try to schedule your workouts for some other time of day. If morning is the only time you can work out, then go to bed earlier, so you still get a full night’s sleep. Have a hard time falling asleep if you hit the hay earlier than midnight? Prevention has some tips for sleeping better starting with going to bed at the same time every night. It may take some getting used to, but once your body is accustomed to going to bed at that earlier hour, it will be easy to drift off within a reasonable amount of time.

Other sleep-better tips include:

• not working out too close to bedtime–give yourself a 4-hour buffer between exercise and going to bed
• talking to your doctor about how your medications may be affecting your sleep
• eliminating caffeine after 2 pm
• plugging in a sound machine that emits soothing sounds such as rain falling, wind blowing, or white noise
• turn off and block out all sources of light when it’s time for bed

Also, it can be helpful to develop a bedtime routine and stick to it. Going through the same motions night after night such as laying out your clothes for the next day, brushing your teeth and washing your face, and relaxing in bed for 15 to 20 minutes before lights-out will signal your body that it’s time to wind down and prepare for sleep.

Relax Yourself Off a Plateau

A few minutes of deep breathing or meditation is relaxing. It snuffs out stress and can help get you off a weight loss plateau.

Stress is often overlooked as a reason people hit weight loss plateaus, but it is one of the worst offenders because it not only affects your ability to sleep, but it also sabotages your willpower when it comes to your diet. Prevention‘s solution is to take up meditation, citing a study published in Obesity Reviews that showed the positive effects of meditation on all three types of stress-related eating: emotional eating, binge eating, and overeating. The recommendation when stress over anything including a plateau makes you think you want or need to eat is to take 5 minutes to empty your mind, focus on relaxing one body part at a time starting with your toes and working up to your head, and just concentrating on inhaling and exhaling fully and deeply.

Stay tuned–next week we’ll talk about an effective way to bust through plateaus.