Intermediate Difficulty with Advanced Modifications provided
This full body dumbbell workout can be performed at home or anywhere you have access to weights. It will simultaneously work to build lean muscle, improve strength, and reduce body fat. We do recommend having several dumbbells available so that you may switch up the resistance used throughout the workout. Let’s go!
Warm up Straight Leg Kick and Twist Shoulder Box Side Lunge Toe Touch
Full Body Dumbbell Workout
A1: 1:3 Tempo Push Press x 12 A2: Goblet Reverse Lunge w/ Pause x 12 B1: Kickstand RDL + Row x 12 B2: Lying Narrow Chest Press x 12 C1: DB Squat + Power Pull x 12 C2: Cross Body Curl x 10 each arm C3: DB Pallof Press w/ 5 sec exhale x 6
Cool Down Standing Quad Stretch V-Sit Reach to Scarecrow 90-90 Hip Stretch
Your new favourite salad is here! Imagine heavenly flavours of roasted sweet potato, bursting pomegranate and crispy halloumi atop a bed of high-fibre quinoa, topped with a zesty dressing and fresh herbs. No matter the season, this is a satiating and nourishing salad you are going to want to eat, again and again.
Time to cook: 30
Serves: 3
Ingredients
1 sweet potato, cubed
1 tbsp extra virgin olive oil
Sea salt
½ cup quinoa, or grain of choice
200g (7oz) cherry tomatoes, halved
4 baby cucumbers, diced
1 tbsp red onion, finely chopped
½ cup pomegranate arils
¼ cup flaked almonds, roasted
⅛ bunch parsley, leaves & stems finely chopped
200g (7oz) halloumi, sliced
For the dressing:
2 tbsp extra virgin olive oil
1 tbsp white wine vinegar
2 tsp maple syrup
2 tsp Dijon mustard
Method:
Preheat the oven to 200C or 350F. Line a baking tray with baking paper.
Spread the sweet potato across the tray and drizzle the oil over the top. Season with sea salt and black pepper, Bake in the preheated oven for 30 minutes or until golden and cooked through.
Whilst the sweet potato is cooking, cook the quinoa as per the packet instructions.
To make the dressing, combine all of the ingredients in a jar and whisk to combine. Season to taste with sea salt and black pepper.
Are you tired of rushing to the gym after a long day? Imagine if you could get a great workout without leaving home.
Well, in 2024, you can! We’re talking about the best cardio machine for your home—a game-changer for your health and fitness. Think of it as your personal fitness buddy, ready whenever you are. With the latest technology, these machines are more user-friendly and effective than ever. No more complicated gadgets—just simple, straightforward equipment that fits right into your home.
Let’s dive in and discover the perfect fit for your home workouts in 2024.
Before you dive into our article on ‘Choosing the Best Cardio Machine for Your Home in 2024,’ check out this insightful video. Floch Fitness explores the best cardio equipment options for your home gym, helping you make the right choice for your fitness goals. Watch now to learn more about the options available, then delve into our article for additional tips on finding the perfect cardio machine for your home setup!
Courtesy of Floch Fitness on Youtube
Types of Cardio Machines
Cardio machines come in various shapes and sizes, each designed to provide a different type of workout experience tailored to your preferences and fitness goals. Let’s delve deeper into the most popular options:
Treadmills:
Treadmills are perhaps the most recognizable cardio machines found in both gyms and homes. They consist of a moving belt that allows users to walk, jog, or run in place, simulating the experience of outdoor walking or running. Treadmills typically offer features such as adjustable speed and incline levels, allowing users to customize their workout intensity. Some advanced models even come with built-in workout programs, heart rate monitors, and entertainment options like touchscreen displays and Bluetooth connectivity.
Exercise Bikes:
Exercise bikes provide a comfortable and low-impact way to get your heart pumping and target your lower body muscles. They come in two main designs: upright and recumbent. Upright bikes resemble traditional bicycles, with the rider sitting in an upright position, while recumbent bikes feature a reclined seat with back support, offering added comfort and stability. Both types of bikes allow users to adjust resistance levels to increase or decrease the intensity of their workouts.
Elliptical Trainers:
Elliptical trainers offer a full-body workout by combining the movements of walking, running, and stair climbing into one fluid motion. These machines are designed to minimize impact on the joints, making them an excellent choice for individuals with joint pain or injuries. Ellipticals typically feature adjustable resistance levels and incline settings to customize the intensity of your workout. Some models also come with moving handlebars to engage the upper body muscles, providing a comprehensive cardiovascular workout.
Rowing Machines:
Rowing machines, also known as rowers, simulate the action of rowing a boat and engage multiple muscle groups simultaneously. They offer a total body workout that targets the legs, arms, back, and core muscles. Rowers typically feature adjustable resistance levels, allowing users to increase or decrease the difficulty of their workout. Water rowers use water as resistance, providing a smooth and realistic rowing experience, while air rowers use air resistance for a challenging workout.
Stair Climbers:
Stair climbers, also referred to as stair steppers or step machines, mimic the motion of climbing stairs. They provide a high-intensity cardiovascular workout that targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. Stair climbers often feature adjustable resistance levels and speed settings to customize the intensity of your workout. Some models also come with built-in workout programs and heart rate monitors to track your progress.
Each type of cardio machine offers unique benefits and features, allowing you to choose the one that best suits your fitness preferences, goals, and physical condition. Whether you prefer the simplicity of walking on a treadmill, the comfort of cycling on an exercise bike, or the full-body workout of rowing or using an elliptical trainer, there’s a cardio machine out there to help you achieve your fitness goals from the comfort of your own home.
Factors to Consider When Choosing
Selecting the right cardio machine for your home gym involves several important considerations:
Space Availability: Assess the dimensions of the area where you plan to set up your home gym. Measure the available space to determine the maximum size of cardio machine that will comfortably fit without crowding the room. For instance, if you have limited space, a compact treadmill or elliptical trainer might be more suitable than a large stationary bike or rowing machine.
Budget Considerations: Establish a budget for your cardio machine purchase. Research various options within your price range, taking into account factors such as features, brand reputation, and overall quality. While it’s tempting to opt for the cheapest option, remember to prioritize value for money and long-term durability. For example, investing a bit more upfront in a high-quality machine with advanced features and a solid warranty may save you money on repairs or replacements in the long run.
Fitness Goals and Preferences: Consider your fitness goals, preferences, and workout routine when selecting a cardio machine. If you enjoy high-intensity interval training (HIIT), a treadmill with incline and speed variation capabilities might be ideal. Alternatively, if low-impact workouts are your preference, an elliptical trainer or recumbent bike could be a better choice. Think about the type of workouts you enjoy and the features that will keep you motivated and engaged during your cardio sessions.
Quality, Durability, and Warranty: Research the quality and durability of different cardio machines before making a decision. Read customer reviews, consult expert opinions, and look for models from reputable brands known for their reliability and longevity. Check the materials used in construction, such as the frame, belt, pedals, and electronics, to ensure they are durable and built to last. Additionally, pay attention to the warranty offered by the manufacturer. A longer warranty period typically indicates the company’s confidence in the product’s quality and reliability, providing you with peace of mind and protection against potential defects or malfunctions.
By carefully considering these factors, you can choose a cardio machine that not only fits your space and budget but also aligns with your fitness goals and preferences while offering long-term durability and satisfaction.
Top Picks for 2024
After thorough research and consideration of expert reviews and customer feedback, here are some top picks for the best cardio machines in 2024:
Treadmill: Echelon Stride
Description: The Echelon Stride treadmill is a compact and versatile option that is perfect for home use. With its sleek design and foldable frame, it is ideal for smaller spaces. It features variable speed and incline settings, allowing users to customize their workouts according to their fitness level and goals. The Echelon Fit app provides access to a wide range of interactive workouts, including live and on-demand classes led by certified trainers.
Pros: Compact and space-saving design, adjustable speed and incline settings, access to interactive workouts via the Echelon Fit app.
Cons: Limited incline range compared to larger treadmills, may not be suitable for users with very high fitness levels.
Exercise Bike: Bowflex Velocore
Description: The Bowflex Velocore exercise bike combines the benefits of a traditional stationary bike with the added stability of leaning technology. This innovative design allows users to engage their core muscles while cycling, providing a more effective and engaging workout. The bike features a comfortable seat, adjustable resistance levels, and a built-in console with various workout programs and tracking capabilities.
Pros: Leaning technology for a more dynamic workout, comfortable seat and adjustable resistance levels, built-in workout programs and tracking features.
Cons: Higher price point compared to standard stationary bikes, may require some assembly upon delivery.
Elliptical Trainer: NordicTrack Commercial 14.9
Description: The NordicTrack Commercial 14.9 elliptical trainer is a high-end option that offers a smooth and natural stride motion. It features a heavy-duty flywheel, adjustable stride length, and incline capabilities, allowing users to target different muscle groups and intensify their workouts. The trainer also includes a touchscreen display with interactive workout programs, virtual coaching, and access to iFit, an expansive fitness platform with live and on-demand classes.
Pros: Smooth and natural stride motion, adjustable stride length and incline, touchscreen display with interactive workouts and access to iFit.
Cons: Higher price point compared to basic elliptical trainers, may require additional subscription fees for full access to iFit features.
Rowing Machine: Echelon Row-S
Description: The Echelon Row-S rowing machine offers a full-body workout that engages multiple muscle groups simultaneously. It features a smooth and quiet magnetic resistance system, adjustable resistance levels, and a comfortable seat with ergonomic design. The rower also includes a built-in console with performance tracking metrics, allowing users to monitor their progress and stay motivated during workouts.
Pros: Full-body workout with low impact on joints, smooth and quiet magnetic resistance system, built-in console with performance tracking metrics.
Cons: Requires proper technique to master rowing form, may not be suitable for users with back or knee issues.
Stair Climber: Sole Fitness CC81
Description: The Sole Fitness CC81 stair climber provides a challenging cardio workout that targets the lower body muscles, including the glutes, thighs, and calves. It features adjustable resistance levels, comfortable handrails, and a large LCD display with workout metrics. The stair climber also offers preset workout programs and heart rate monitoring capabilities, allowing users to track their progress and achieve their fitness goals.
Pros: Effective lower body workout, adjustable resistance levels and preset workout programs, heart rate monitoring capabilities.
Cons: Larger footprint compared to other cardio machines, may require more space in the home gym setup.
These top picks offer a variety of options to suit different preferences, fitness levels, and budget considerations. Consider your specific needs and goals when selecting the best cardio machine for your home gym.
Maintenance and Care Tips
Maintaining your cardio machine is crucial for its longevity and optimal performance. Here are some essential maintenance and care tips to keep your equipment in top condition:
Regular Cleaning: Clean your cardio machine regularly to remove dust, sweat, and debris that can accumulate during workouts. Use a soft cloth or sponge dampened with water and a mild detergent to wipe down the surfaces, including the frame, handles, pedals, and console. Avoid using harsh chemicals or abrasive cleaners that could damage the machine’s finish.
Lubrication: Lubricate the moving parts of your cardio machine as recommended by the manufacturer to prevent friction and wear. This includes areas such as the belt or chain on a treadmill or bike, the rails on an elliptical trainer, and the seat track on a rowing machine. Use lubricants specifically designed for fitness equipment, and follow the instructions provided in the user manual for proper application.
Check for Loose Bolts: Periodically inspect your cardio machine for loose bolts or screws and tighten them as needed. Use a wrench or screwdriver to secure any loose fasteners to prevent parts from becoming loose or detached during use. Pay particular attention to areas where the machine folds or adjusts, as these can be prone to loosening over time.
Monitor for Wear and Damage: Keep an eye out for any signs of wear or damage on your cardio machine, such as frayed belts, cracked pedals, or squeaky joints. Address any issues promptly to prevent further damage and ensure safe operation. Replace worn or damaged parts as necessary, and consult the manufacturer or a professional technician if you are unsure how to proceed.
Follow Manufacturer’s Guidelines: Adhere to the manufacturer’s guidelines for maintenance and servicing to preserve the warranty coverage on your cardio machine. This may include recommendations for regular maintenance tasks, such as lubrication and belt tension adjustments, as well as information on when to schedule professional servicing or repairs. By following these guidelines, you can ensure that your machine remains in warranty and receives the necessary care to prolong its lifespan.
By following these maintenance and care tips, you can help extend the life of your cardio machine and enjoy reliable performance for years to come. Regular cleaning, lubrication, and inspections are key to preventing issues and ensuring that your equipment remains safe and effective for your workouts.
Conclusion
Selecting the right cardio machine for your home gym is a significant step toward achieving your fitness aspirations. By weighing factors such as space availability, budget considerations, and personal fitness goals, you can make an informed decision that aligns with your needs and preferences. Whether you opt for a treadmill, exercise bike, elliptical trainer, rowing machine, or stair climber, investing in quality equipment ensures convenient and effective workouts from the comfort of your own home.
Now that you’re equipped with knowledge about cardio machines and how to choose the best one for your home, it’s time to take action. Assess your space, set your budget, and determine your fitness goals. Then, explore the available options and select the cardio machine that best suits your needs. With dedication and consistency, you’ll be well on your way to achieving your health and fitness goals right from the comfort of your own home. So, don’t hesitate—take the first step towards a healthier lifestyle today!
Ready to take your fitness journey to the next level?
Explore our selection of top-rated cardio machines and start building your home gym today. Whether you prefer running on a treadmill, cycling on an exercise bike, or rowing on a rowing machine, we have the perfect option for you.
Visit our website to learn more and make your purchase today!
You know, it’s funny. You would think, after ten years of living with depression, of experiencing it on and off, I’d have a better understanding of it by now. Some days I feel like I do. I feel like I understand why I’m experiencing symptoms, or I know exactly what I can do to alleviate these symptoms and feel better. But other days, it’s like I’m dealing with depression for the first time. Maybe that sounds like I haven’t learned much about depression, but I’d disagree. For me, there’s a difference between learning about depression and learning about how to deal with my own depression — and that’s what I’d like to talk about today.
When I first learn about a new idea or concept, I love to take in as much information as I can. I don’t know if this is the most helpful way to learn, but it’s my instinct to cast a wide net. Early on in my journey with depression, I cast as wide of a net as I could. I read books, listened to podcasts, watched videos, and tried to glean as much as I possibly could about what it’s like to live with depression. And even though I learned a lot that was helpful, I was also overwhelmed with the amount of information and experiences that exists. Not all the information I learned worked for me, and I got frustrated quickly.
I’ve written about this on the blog before – when it comes to dealing with depression, what might work for me might not work for you, and so on and so forth. But this isn’t simply a message of finding what works for you. What’s gotten me frustrated lately is to see how my depression has changed and adapted to the changes in my life as I continue to move through it. The intrusive thoughts have changed course, attacking different areas of my mental health. The things I was insecure or anxious about at 20 years old aren’t the same things that exist today, and my brain knows that. The symptoms of depression may not change for people over the years but sometimes, it feels like they come from everchanging sources.
At some point in talking about depression, I realized I had to change my focus. Instead of learning as much about the topic as I could, I needed to learn more about myself. I needed to learn about my instincts, my habits, how I dealt with success and failure. I didn’t really know myself, and that lack of self-knowledge was a barrier to mental wellness.
That’s not to say any of this is easy; getting to know ourselves is a life-long journey. We’re constantly growing and changing, and so is the world around us. This is all to say that what’s true for us one day might not be true a few years down the road, and that’s okay. The better we come to know and understand ourselves, the better equipped we are to deal with the mental health challenges in our lives. I know that despite everything, I am better equipped to handle my depression than I did ten years ago, and that fact gives me strength for the present and hope for the future.
I’d love to hear from you on this topic! Do you think the way you experience mental health challenges changes over time? What tips or techniques have you done to help improve your own mental health? Let me know in the comments!
Have you ever thought about the psychology of bodybuilding? Probably not, right? But, there are several mental strategies bodybuilders need to leverage to become one of the best in the world.
Bodybuilding is often perceived as a purely physical sport, with the focus being primarily on training techniques, nutrition, and supplementation. However, the mental aspect of bodybuilding is equally crucial, if not more so, for achieving long-term success.
The psychology of bodybuilding encompasses a wide range of mental strategies and mindsets that can make the difference between reaching your goals and falling short. Yet, it’s a topic that you never hear discussed.
But that’s all about to change right now!
In this article, we will dive deeper and explore why the mental side and psychology of bodybuilding are so important and outline key mental strategies for success in this ultra-demanding sport.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current routine.
The Importance of Mental Strength in Bodybuilding
Bodybuilding requires dedication, discipline, and perseverance. The journey to building a competition-worthy physique is long and filled with challenges that test not just the body but also the mind.
Here’s why mental strength is crucial for the psychology of bodybuilding:
Consistency: Bodybuilding demands consistency in training, nutrition, and recovery. Mental strength is necessary to maintain this consistency day after day, year after year.
Overcoming Plateaus: Progress in bodybuilding is rarely linear. Mental strength helps push through plateaus and periods of slow progress.
Dealing with Setbacks: Injuries, competition losses, or personal issues can derail progress. A strong mindset helps bodybuilders bounce back from these setbacks.
Managing Pain and Discomfort: Intense training and strict dieting often involve physical discomfort. Mental strength helps in pushing through these challenges.
Competition Pressure: The stress of preparing for and participating in competitions requires significant mental strength.
10 Key Mental Strategies for Bodybuilding Success
Let’s look at the key mental strategies needed for bodybuilding success.
1. Goal Setting
Effective goal setting is fundamental to success in bodybuilding. Goals provide direction, motivation, and a means of measuring your progress leading up to a show or simply checking your physique progress.
Tips for effective goal setting:
Set both short-term and long-term goals
Make goals specific, measurable, achievable, relevant, and time-bound (SMART)
Write down goals and review them regularly
Break larger goals into smaller, manageable steps
2. Visualization
Visualization is a powerful tool used by many successful athletes, including bodybuilders. It involves creating vivid mental images of achieving your goals.
How to use visualization in the psychology of bodybuilding:
Regularly visualize yourself with your ideal physique
Mentally rehearse your workouts and posing routines
Imagine yourself succeeding in competitions
Use all your senses to make the visualizations as realistic as possible
3. Positive Self-Talk
The internal dialogue you have with yourself can significantly impact your performance and progress. Don’t believe me? Try both positive and negative talk and see how you perform. Positive self-talk helps build confidence and overcome self-doubt.
Strategies for positive self-talk:
Replace negative thoughts with positive affirmations
Use motivational phrases during challenging parts of your workout
Celebrate small victories and progress
Avoid comparing yourself negatively to others
4. Mindfulness and Focus
Bodybuilding requires intense focus, both in and out of the gym. Mindfulness techniques can help improve concentration and reduce stress.
Mindfulness practices for the psychology of bodybuilding:
Practice meditation to improve mental clarity
Use breathing exercises to manage stress and anxiety
Stay present and focused during workouts
Develop a pre-workout ritual to get into the right mindset
5. Emotional Regulation
Bodybuilding can be an emotional rollercoaster. Learning to regulate emotions is crucial for maintaining consistency and making logical decisions.
Tips for emotional regulation:
Recognize and acknowledge your emotions without judgment
Develop healthy coping mechanisms for stress and frustration
Use journaling to process emotions and track progress
Seek support from coaches, training partners, or mental health professionals when needed
6. Building Resilience
Resilience is the ability to bounce back from setbacks and adapt to challenges. It’s a critical trait for long-term success in bodybuilding.
Ways to build resilience:
View setbacks as opportunities for growth
Develop a growth mindset that embraces challenges
Learn from failures and use them to improve
Cultivate a support network to help during tough times
7. Time Management and Balance
I’m big on time management, and it’s something everyone needs to focus on. Successful bodybuilders need to balance their passion with other aspects of life. Effective time management is crucial for maintaining this balance.
Strategies for better time management:
Prioritize tasks and create a structured schedule
Learn to say no to activities that don’t align with your goals
Use tools like calendars and to-do lists to stay organized
Allow for flexibility in your schedule to manage unexpected events
8. Stress Management
Let’s face it, everyone is stressed these days. But, the demands of bodybuilding can lead to significant stress. Learning to manage this stress is essential for both mental and physical health.
Stress management techniques:
Practice regular relaxation techniques like deep breathing or progressive muscle relaxation
Ensure adequate sleep and recovery time
Engage in hobbies and activities outside of bodybuilding
Maintain social connections and seek support when needed
9. Cognitive Restructuring
This involves identifying and challenging negative thought patterns that may be hindering progress.
Steps in cognitive restructuring:
Recognize negative or self-defeating thoughts
Challenge these thoughts with evidence and logic
Replace negative thoughts with more balanced, realistic ones
Practice this process regularly to create lasting change
10. Performance Anxiety Management
Competition can bring significant anxiety. Learning to manage this anxiety is crucial for peak performance.
Techniques for managing performance anxiety:
Use controlled breathing exercises
Practice progressive muscle relaxation
Develop pre-competition routines to build confidence
Use positive self-talk and visualization before and during competitions
Understanding the Psychology of Bodybuilding
The psychology of bodybuilding is a very complex and crucial aspect of success in the sport of bodybuilding. You need to understand the vital tools from this article and keep them in your mental arsenal.
By developing and honing these mental skills, you can enhance your physical progress, maintain consistency, overcome challenges, and perform at your best when it matters most.
Successful bodybuilders understand that physical training is only part of the equation. By giving equal attention to mental training and psychological preparation, you can set yourself up for long-term success and fulfillment in your bodybuilding journey (whether you compete or not). Remember, in bodybuilding, as in life, the mind leads, and the body follows.
This is the account of how my love for ETK started, how my practice evolved over three years, and how its end marked the beginning of a paradigm shift that I proudly continue to nurture today.
My Introduction to the Kettlebell
So, where can I get my hands on one of these things? I asked Sarah Lurie, founder of Iron Core in Las Jolla, CA, one fateful morning after her Start Me Up workshop.
Dragon Door. She replied.
I had just spent an hour being introduced to the subtleties of hard style doctrine. Things like bracing, diaphragmatic breathing, packing shoulders, static stomps, hands as hooks, projecting with the hips, deceleration, and redirection. My head was spinning, but my ears were wide open, and my soul was happy. I had not been this excited about learning something new in a long time. It was clear that I had found gold, and I needed to learn this technique along with all of its methods. First, for myself, and second, for my students. The full-body movements made everyone around the room look athletic, despite our various skill levels. The way Sarah had brought a group of six newbies to safely perform the movements within an hour of an introductory workshop was masterful, and it was clear that a particular methodology was at work. The use of imagery to reinforce concepts reminded me of dance and martial arts classes. The use of drills to give the students an opportunity to feel what the movement would eventually become was so on point one could not help but smile. I left the workshop energized and eager to dive into this newfound interest.
My First Kettlebell
The ETK book arrived before the kettlebell, which worked out well because it allowed me to get acquainted with what I thought I knew—all the techniques I learned at the workshop. I was especially confident about the get-up and the swing, as these were the main movements we had learned.
In ETK, you are directed to perform the break-in plan, which consists of studying the book, watching the DVD, and performing a minimum of three “practices” each week for thirty minutes. During these thirty minutes, you are to perform the warm-up drills, remedial moves, swings, and get-ups. As my student said, that’s it.
Now we know better and an entire protocol involving only swings and get-ups has emerged, laid out in Pavel’s best-selling book KettlebellSimple & Sinister. I could have stopped at the break-in plan and been just fine, but the prospect of doing 75 reps per side of clean & press on Saturdays, just for fun, was too enticing to ignore.
My kettlebell arrived on a Tuesday. I remember because I had dance rehearsal from 7:00pm to 10:00pm every Tuesday and Thursday, and by the time I got home it was too late to do anything substantial. However, I still picked it up and tried several ugly movements with the darn thing—no doubt without skill or grace but with undeniable enjoyment. I told my roommate all the treasures that awaited me with this strange-looking utensil—the strength, the mobility, the stability, the conditioning, and all with one tool.
Greg was not a training guy, but he was happy that I had found the cure to, apparently, all my woes. He stood up and tried to pick it up haphazardly, only to realize 20kg in kettlebell form felt much heavier than expected. As it has been said, the weight is alive. He looked at me in disbelief and said, “Wait, what are you doing with this thing?”
I proceeded to explain the entire process from the break-in plan to the subsequent protocol. Ladders? Dice? What’s a snatch? Is that it? All while playing Madden PlayStation 2 and stressing over my 6:00am personal training session. Life was grand.
My first practice did not go well. Remember all those things I had learned at the workshop that I thought I knew? Well, as it turns out, I didn’t. It wasn’t even close. It was like someone put me in a different body. There is a big difference between being led in a group environment by a skilled instructor and trying to remember the movements a couple of weeks later at your local park with the sun on your face. However uncomfortable this moment of uncertainty was, it was the moment when everything changed, and I began to transform into a hard style practitioner. I could now apply my discipline and movement skills to strength training because this paradigm encouraged such a thing. I cannot tell you with certainty how long I stayed in the break-in plan. But it was at least a few months before I felt competent enough in my swings and get-ups to transition to the full program. But at last, Enter the Kettlebell.
Enter the Kettlebell
The first full week of ETK was unremarkable. I knew the snatches would be clunky but that ladders of (1,2,3) x 5 would be manageable. It wasn’t the weight, the 20kg kettlebell was adequate for my strength and size, but the technique I was concerned with. I had been around the block enough times to know that learning proper technique was paramount if I wanted to establish a long and healthy relationship with the kettlebell. Being conservative in training has always paid off for me. A slow and methodical approach in other training modalities such as martial arts, boxing, wrestling, dance, and conventional training had always worked. Hard style training was no different. If anything, it encouraged it.
After a few weeks, I bumped the ladders up to four rungs and eventually five. The first Saturday I went all the way to 75 reps per side was exciting, but I was fried the next day. My hard style technique was still developing, and I am sure there were issues, but the snatch was safe to perform regularly as I slowly built my skill. This is important because it is an example of hard style doctrine in action. We approach our work as skill practice and prioritize safety over intensity and numbers.
Over months of working with the 20kg kettlebell, I discovered the joys of hard style training. On the way to finding the perfect groove for a given movement, based on the criteria that constitute good form, we learn a lot about our bodies. If we are tuned into what we are doing and actively trying to learn, we adapt and overcome. If we stubbornly continue hammering away at less-than-stellar form, we discover how mortal we are. Either way, the solution is always Tiger Balm.
The simplicity of ETK allowed me to focus on learning the clean, snatch, press, and swing unencumbered by injuries with only minor bumps and bruises to account for—easily addressed with proper rest, nutrition, and the profuse use of Tiger Balm. Tiger Balm is like duct tape for the body. It can fix anything. At some point, I must have been doing something very wrong with my lockouts because my knees were constantly aching. Luckily, this didn’t last long. I was probably not fully extending and locking my knees at the top of ballistic movements. While all of this was concerning and annoying, nothing was as problematic as my hands.
As my strength and conditioning improved, my lack of a hand care routine showed, and my callouses were so rough my girlfriend asked me to scratch her back with them. My hands turned into extra rough loofahs. Through experience, I learned to use a pumice stone on my hands and that Corn Husker lotion is a hard-styler’s best friend. Between Tiger Balm and Corn Huskers, I had my personal, full-time athletic trainer team to help me stay in the game. During the first year of doing ETK, I was a ripped 150lb, with some people describing my physique as an anatomical chart. Being a dancer at 150lb, I was relatively strong for my size and could pull double my bodyweight in a deadlift without training specifically for it. I was full of energy from ETK training even with dance, school, and working 20 to 24 hours a week as a personal trainer. I had exceptional endurance and flexibility for contemporary dance, just by focusing on four movements inside four hours of strength training every week. Not bad for a program everyone thought wouldn’t be enough.
Adding in Pullups
My first true progression in ETK came around the one-year mark. It was a simple one. I bought myself a 24kg kettlebell. I had grooved myself to the gills with the 20kg kettlebell so making the jump to 24kg felt as natural as breathing. I was on a roll like I had never been before. It was somewhere in that second year I made the second adjustment—bring on the pullups.
I started the pullups as prescribed in the book on a one-to-one ratio. Mondays I was popping off 30 pullups, Wednesdays 50, and on Saturdays, I was cranking out 75 perfect reps. Initially, I kept doing clean & press, but it became evident that my hands were not happy about this, so I took out the clean on every rep. Instead, I cleaned the kettlebell once and then performed multiple presses.
Adding pullups made me look denser and better conditioned, while adding noticeable muscle to my upper body. In the book, we are advised to stay with cleaning on every rep until our technique is proficient, and after a year, my cleans were tight. One of the challenges of early ETK development is the long Saturday session. Taking the cleans out and injecting pullups into the mix was a solid choice. Occasionally, I would do clean & press for one or two sessions to keep my technique and spirit sharp.
Pullup ladders of (1,2,3,4,5) x 5 became easy after a while, so I doubled it to (2,4,6,8,10). To be clear, on Mondays, I would do three rungs, (2,4,6) x 5, followed by four rungs, (2,4,6,8) x 5 on Wednesdays. This led into the hard style party that is Saturdays—five rungs. Cue the Wu-Tang track. I did (3,6,9,12,15) a handful of times, but it was absolute hell to complete Saturdays. I took Rif’s advice and stepped off that hill before I got kicked off.
Enter Double Kettlebell Work
From here, I knew I was ready to make another adjustment, leading to the double period. Double kettlebell work is deceivingly complex. One might think it’s just one more kettlebell, how hard could it be? Well, it’s a little like MMA math; it just doesn’t add up. Double kettlebell work equals three times the effort and four times the focus.
In Iron Cardio, StrongFirst Director of Education, Brett Jones talks about the energetics of the first rep. I wish I had read that before going double. One thing that immediately stood out was how much power I got from the double work. My dance teacher used to say that I jumped like a deer, and I did. Once again, I got a little denser and had gained a lean ten pounds of muscle, which put me at around 160lb. Another weird side effect or “what the heck effect,” as it is known in hard style training, was that my hand balancing felt easier. The kettlebell press groove with the overhead lock-out emphasis transferred to the handstand like it was made for it. Also, my stronger back and smarter midsection helped me achieve the beautiful pike press-up into a handstand. It was also around this time that I started consistently doing free-standing handstand pushups. These things were not part of my regime but were cool tricks to practice in between dances at rehearsal. What can I say, I find joy in weird things and places.
Once my body adjusted to the double kettlebell work, I made a glorious return to (1,2,3,4,5) x5 ladders for pullups; only this time, I had 24kg attached to my waist. Well, sometimes it hung from my foot. This took some time to adjust to, but it helped me do 26 pullups at the 2008 Tactical Strength Challenge, hosted by legendary coaches Franz and StrongFirst Certified Senior Instructor Yoana Teran at their iconic kettlebell studio, Revolution Fitness, in La Jolla, CA. I came in at 155lb for this event and pulled a cool 355lb deadlift with minimal training. Put that together with 111 snatches, and my ROI was more than generous. Herein lies the beauty of this compelling and elegant program. Freaky gains with one weight and four moves. No calculations, equipment setup, or changing things up every week. Just pure performance enhancements and enviable aesthetics to complete the hard style look.
TSC 2008, Revolution Fitness, La Jolla, CA
I briefly did ETK with 28kg towards the end of the three-year run. Everything worked except the snatches. I just never got adjusted to the 28kg kettlebell in the format required by the program. I have revisited this program many times since, and I am always impressed by how effective it continues to be for me. If I had to choose one fitness program for the rest of my life, it would be ETK. It is the most elegant and complete program I’ve ever done. If you have never tried it, you should. If you do, be sure to give it enough time to experience its beauty and receive its gifts. Or you can be all evidence-based and frozen yogurt.
Final Thoughts
So how was this possible? How could I do one program for three years and continue making progress? I followed the StrongFirst principles. I may not have known it at the time, but I was. Continuity of training and waving the load were the main variables I changed to keep making gains. My ballistics ranged from 2 to 12 minutes between two movements and at different rates of perceived exertion (RPE). The presses saw two different size kettlebells (20kg and 24kg)—sometimes single and others double. Sometimes there were pullups, sometimes there weren’t. When you consider all these small variances, it’s easy to see not only why it worked, but why it worked magnificently. I was also dancing ten-plus hours a week between rehearsals, classes, and performances. I was greasing the groove on various bodyweight skills, which would be helpful over ten years later when I attended the SFB, with the StrongFirst Certified Master Instructor Karen Smith. Another factor that helped me navigate these seas and stay injury-free was being reasonable in my training. If I had a performance on Friday, I would do Monday’s light training session and skip Wednesday and Friday, which made me extra peppy for the dancing. If I traveled with the dance company, I did one-arm pushups and pistols while on the road. If I found a pullup bar, I would do those too. But by most practical standards, I was doing ETK for three years.
Team Cheatham, San Jose, CA 2008
In 2008 I attended my first kettlebell certification, the RKC, at the home of the Spartans, San Jose State University in California. It was the first time the event had been held outside of Minnesota, and it was a who’s who of hard style legends. Everywhere I looked, I saw strong and charismatic leaders. My Team Leader was Sarah Cheatham, and she was as inspiring as she was formidable—flawless technique, crazy strength, nasty skills, and an equally impressive teaching acumen. I had found my leader and my clan. It was at that moment that I decided I was willing to put in the requisite work to be like them—to have equal skill in doing and teaching, and to be both firm and compassionate. While I didn’t know this then, I was learning to embody the values that would eventually become the School of Strength, StrongFirst, and it all started with ETK.
Os Aponte, CSCS, is a highly accomplished and versatile individual with a deep-rooted passion for strength, dance, rigor, and one-arm pushups. As an experienced practitioner and educator, he has dedicated his life to helping others achieve their fitness goals, improve their movement quality, and instill the values of discipline and perseverance. He is a lifelong martial artist, a U.S. Army Veteran, a proud San Diego State Aztec, a former professional dancer, an author, and the president of Val Hedlum’s SoCal fan club. You can find Os at Bird Rock Fit in La Jolla, CA, teaching hard style or at one of his StrongFirst workshops in the Western United States.
If you’re serious about putting on size, you should know that the quality of your reps matters just as much as the quantity of them. One of the most effective — and simplest — ways to optimize your training and build muscle is to focus on time under tension.
What Is Time Under Tension?
Time under tension, often abbreviated as TUT, refers to the amount of time that your muscles spend “working” (lengthening and contracting) to resist an external load. You can prolong time under tension during an exercise by performing more reps and/or performing each rep at a slower pace, explains exercise physiologist Dean Somerset, CSCS.
Time under tension training simply focuses on prolonging the duration of each repetition of an exercise to promote muscle growth.
How Does Time Under Tension Build Muscle?
Bodybuilders have used TUT training for decades because it can stimulate hypertrophy, the growth and increase in size of muscle cells.
And if broscience isn’t enough to sway you, research published in The Journal of Physiology found that higher TUT produced greater increases in rates of muscle protein synthesis (the physiological process of building muscle mass) compared to lower time under tension.
Additionally, a research review in Sports Medicine reveals that slower movement tempos are most effective for hypertrophy when they focus on a slower eccentric (lowering) phase of an exercise.
This increase in muscle development can be explained by two factors: metabolic stress and mechanical tension.
“Longer TUTs tend to produce greater metabolic stress and longer exposure to mechanical stress, both of which can create a stimulus to new muscle growth,” Somerset says, “especially if that stress is somewhat new for the individual or greater than the amount of stress they’re used to.”
Metabolic stress occurs when substances left over from ATP (energy) production build up in your muscles. These chemical byproducts include lactate, hydrogen, phosphate, and creatine. Meanwhile, mechanical stress or tension refers to the force placed on the muscles during resistance training.
Thus, by increasing metabolic stress and/or mechanical tension, you force your body to adapt to the higher demands that you place on it, leading to more potential muscle growth.
However, no TUT workout can inflate your muscles without the raw materials supplied through proper nutrition, specifically protein and carbohydrates. These macronutrients provide the building blocks needed to promote muscle repair, recovery, and growth.
Benefits of Time Under Tension Training
Tempo training is typically associated with hypertrophy — and for good reason: It works. But TUT offers additional benefits.
Builds muscular endurance
The metabolic stress created by TUT can be beneficial for building muscular endurance. The National Association of Sports Medicine (NASM) defines muscular endurance as the muscle’s ability to create and maintain force production for an extended period.
To sustain a given workload for a greater duration, your muscles must get rid of metabolic byproducts before they can build up and make you fatigued — and TUT can help with that.
“A longer TUT makes the muscle work for longer periods, which means being efficient at managing the use of fuel and removal of waste products,” Somerset explains.
Boosts mind-muscle connection
Be honest: Do you mindlessly pump out sets during your strength workouts? Or do you focus on contracting specific muscles and fighting the negative in each rep?
The latter is known as a mind-muscle connection, an effective means for increasing muscle size, research finds.
TUT can help you achieve greater mind-muscle connection because it forces you to stay focused during the longer reps, Somerset says. In other words, you can’t rush through the movement.
Improves strength
Time under tension training often emphasizes slowing the eccentric or lowering phase of an exercise (like lowering into a squat). Research shows that this is the phase where your muscles are strongest and produce the most force.
By increasing the time spent in the strongest phase of an exercise, your muscles will adapt to generate more force. The result: greater strength.
How to Use Time Under Tension in Your Workouts
Now that you know what TUT is and the benefits it offers, here’s how to put the theory to practice.
1. Limit how much TUT you do in a single workout
When done right — with a challenging load, pace, and rep count — tempo training creates a good deal of muscle damage, so expect to feel sore the day after your workout.
Sports performance coach James Shapiro, CPT advises erring on the side of caution. “If you want to be able to use any of your limbs or walk the next day, I recommend doing only one or two exercises with TUT.”
You can gradually increase your TUT as your body gets used to the new stimulus.
2. Use a lighter load
Once you slow your pace, you probably won’t be able to lift your typical weight for a given rep count. Be prepared to lighten your load with TUT.
“When selecting a load for TUT, I recommend using 60 to 65 percent of the maximum you typically use if performing larger, compound movements like squats, lunges, bench presses, or rows,” Shapiro says.
For single-joint exercises, like bicep curls, triceps extensions, or leg extensions, Shapiro recommends going 10 to 20 pounds lighter than your usual weight and performing five to eight repetitions.
3. Use the 2-0-1-0 tempo
There are endless tempo varieties to choose from. However, it’s best to start simple.
Begin with the 2-0-1-0 tempo, suggests Vanessa Mandell, CPT. Spend 2 seconds on the eccentric (lowering) phase, 0 seconds at the mid-point of the exercise, 1 second on the concentric (lifting) phase, and 0 seconds at the end of the exercise.
“A lot of beginners rush through the movements, but incorporating a basic tempo like [the 2-0-1-0] will help them control the weight and get more out of each rep,” Mandell says.
4. Try the 40-30-5 method
Once you’ve gotten the hang of tempo training, feel free to experiment with more challenging variations, such as the 40-30-5 method.
The 40-30-5 method involves working for 40 seconds, resting for 30 seconds, and repeating until you’ve completed five rounds. The weight you pick should feel challenging toward the end of the 40-second work interval.
However, Mandell notes that it may be tough for beginners and even intermediate lifters to keep up with the same weight for all five rounds, “considering the rest is so short.”
Lengthen the rest interval to 40 to 45 seconds if needed, so you can focus on performing well during the work period. “With time, you’ll be able to work your way down to 30 seconds of rest and feel the pump from this efficient method,” Mandell says.
Embarking on a weight loss journey presents its challenges, encompassing factors like dietary choices, portion control, exercise, stress, sleep, and overall lifestyle. It’s easy to make missteps that impede progress, however, there’s no need for discouragement. To enhance your weight loss efforts, we’re dissecting eight prevalent mistakes to help guide you effectively.
Caloric Imbalance
Contrary to the misconception that less eating equals more weight loss, it’s vital to strike a balance. Your body requires a specific calorie intake to function optimally. Mindful eating, which involves paying attention to hunger cues, savoring meals, and being aware of portion sizes, can help you avoid the pitfalls of both overeating and undereating. Get in touch with one of our Personal Trainers who can help build a macro plan suited to your goals.
Not Getting Enough Protein
Insufficient protein intake can lead to persistent cravings and hinder weight loss. Prioritise lean protein sources such as fish, poultry, lean meats, tempeh, and legumes. Tailor your protein intake based on factors like age, physical activity, and weight loss goals, seeking professional guidance for personalized recommendations.
Eating Foods That Kill The Metabolism
Sneaky inflammatory additives hidden in everyday foods can sabotage weight loss by promoting inflammation. Be a vigilant consumer, read ingredient labels, and opt for whole, unprocessed foods by shopping the store’s perimeter to sidestep hidden culprits.
Not Addressing Inflammation
Chronic inflammation and weight gain are intertwined, disrupting hunger and satiety hormones. Combatting inflammation requires adopting a holistic lifestyle approach that addresses factors like diet, activity level, and stress.
Lack of Strength Training
While cardio is often prioritised for weight loss, neglecting strength training can impede results. Building muscle boosts metabolism and supports glucose metabolism, making it an integral part of a well-rounded fitness routine.
Not Getting Enough Sleep
Inadequate sleep disrupts hormones regulating hunger and fullness, increasing cravings and promoting sedentary behaviour. Prioritise 7.5-9 hours of quality sleep nightly to enhance weight loss efforts.
Being Stressed
Stress, if left unchecked, releases cortisol, promoting abdominal fat storage and disrupting various aspects of well-being. Incorporate stress-reducing activities into your routine such as meditation, even if only for a few minutes daily, to safeguard both weight loss and overall health.
Neglecting Gut Health
Gut health influences weight management and overall well-being. Incorporate probiotic-rich foods, prebiotics, and high-fiber options to support a healthy gut and facilitate sustainable weight loss.
If you’re starting out in your fitness routine and need some friendly guidance get in touch! Our Personal Trainers are experts at supporting you along your journey.
Related:
Benefits of a high protein diet
Resistance machines for beginners
Tips for starting and sticking to a fitness routine
Do you have crow’s feet around your eyes? If so, you wouldn’t be alone. Character lines, squint lines, and laugh lines are just some of the other terms people use to refer to the beauty bane commonly known as crow’s feet.
Among the easiest to spot and earliest signs of aging, crow’s feet are wrinkles that form around the eyes, particularly on the outer corners. They may start off tiny and fine, but they tend to deepen and grow more pronounced over the years.
Causes of Crow’s Feet
Crow’s feet are a natural and—for most people—unavoidable consequence of aging. As we grow older, our body’s production of elastin and collagen goes down. Elastin and collagen are proteins that work together to give our skin firmness and elasticity.
Related: Anti-aging skin care treatments for men
A decrease in the supply of those proteins weakens the skin’s ability to return to its original state after being stretched or repeatedly subjected to movement, which is the case when we smile, laugh, squint, or frown. With weakened elasticity, the skin sags and develops wrinkles.
While aging is the primary culprit behind crow’s feet, there are other factors that contribute to their formation.
Those factors include:
Genes – In the same way that vulnerability to certain diseases can be passed on, skin that is susceptible to wrinkling and early aging can also be inherited.
Sun exposure – Experts have long established the harmful effects of sunlight on the skin. Frequent exposure to sunlight not only breaks down elastin and speeds up skin aging, but also increases one’s risk of developing skin cancer.
Lifestyle – Smoking, drinking, and not getting enough rest inflict a lot of damage on the skin. Drinking and smoking dehydrate the skin and make it less supple, while fatigue and sleep deprivation stop cells and tissues from getting enough time to repair and renew. Smokers also tend to squint a lot.
Related: Best men’s skin care tips for men over 40
Skin around the eyes and crow’s feet
Crow’s Feet Treatment
While it would be impossible to refrain from stretching your skin by keeping your face immobile and void of expression at all times, there are things you can do to prevent crow’s feet from forming, or to at least reduce their appearance so they won’t be so noticeable once they materialize.
What follows are five ways to treat and prevent crow’s feet that you can use to help you look your very best.
1. UV Protective Sunglasses
First off, limit your skin’s exposure to the sun. When you spend time outdoors, put on sunscreen and consider wearing a baseball cap.
Make sure you protect your eyes with a pair of UV protective sunglasses so the sun’s glare won’t have you squinting. A good one to consider is Oakley’s Gas Can type (see Amazon for pricing). We like this brand because of the protective coating it contains, which helps to prevent harmful ultraviolet rays from damaging the delicate areas of your eyes.
Keep in mind that even on cloudy days, partial sunlight can still cause wrinkles.
2. Hydrate Your Skin
Second, see to it that your skin stays hydrated and moisturized. While the research is somewhat scattered, most healthcare professionals suggest that people drink a minimum of 8 glasses of water a day.
Soda and other sugary beverages actually rob your skin of moisture and contribute to the onset of crow’s feet. Drinks like Crystal Light and lemon water are good alternatives but ideally, you really need to make sure you’re getting those 8 glasses of H20 each day.
If the quality of water in your area isn’t to your liking or if you don’t care for the taste of tap water, consider picking up a Brita Water Filter (check Amazon for pricing).
We like this one because it helps to transform hard tasting water into something that’s much more palatable. Toss in an orange slice, lemon or lime to add flavor.
A final tip under this point – if possible – is to reduce your intake of diuretics like coffee and alcohol. That’s because diuretics suck moisture from your skin, including the areas around your eyes. Over the course of time, dehydration contributes to the formation of deep lines and caverns.
That’s the last thing you want, right?
Related: Male model skin care secrets that might surprise you
3. Crow’s Feet Eye Cream
Our third tip is to use a high quality eye cream. Remember, not all anti-wrinkle creams are the same. In fact, there are some on the market that can actually do more harm than good.
Generally speaking, any anti-aging cream that contains alcohol probably isn’t a good choice. Alcohol zaps the dermis of moisture and reduces its ability to maintain collagen; an important anti-aging protein naturally occurring in the body.
To help lock in moisture and collagen, your best bet is to go for a niacin based eye cream that is designed specifically to treat and prevent eye wrinkles.
We’ve tested several here on the blog and agree that hands down, StriVectin Eye Concentrate is one of the best on the market (check Amazon for a good deal).
Here’s why we like it. The cream contains niacin peptides that rebuild and firm the skin around the eyes. It also contains caffeine, which helps to depuff. Finally, we like it because it works!
Another all-around good choice (and certainly less expensive) is CeraVe’s Eye Cream, available on Amazon and at many drug stores.
The cream itself contains hyaluronic acid; a substance that helps your skin retain moisture and encourage collagen production.
On this point, treating the crow’s feet around your eyes should be part of an overall, comprehensive face care routine. This means taking care of your entire face by using moisturizers that contain retinoids, peptides, and glycolic acids.
An excellent product to consider is Body Merry’s Retinol Surge Moisturizer (Amazon carries it). We like it because it has the magical combo of retinol (a wrinkle reducer), hyaluronic acid, vitamins and green tea. A little bit goes a long way!
Healthy Living and Crow’s Feet
4. Healthy Living
Finally, strive to be healthy. Don’t take up smoking or, if you already have, motivate yourself to quit by thinking about how your habit is destroying both your health and your looks. Get sufficient rest and incorporate antioxidant-rich foods into your diet like fruits, grains, fish, eggs, and vegetables.
Even if crow’s feet are more of a present nuisance than a future issue, preventive measures could still help in ensuring that the crow’s feet that are already visible don’t become worse, i.e., expand and deepen.
5. Treatments for Crow’s Feet
Brow or forehead lifts are among the most effective methods when it comes to eliminating crow’s feet or making them less noticeable. However, as with all surgical procedures, lifts come with certain risks.
Botox and collagen injections are other options, but they can be costly. With that stated, many celebrities have found that using dermal fillers in conjunction with Botox has helped them to maintain their youthful appearance.
If surgery, Botox, or collagen injections don’t sound appealing, there are numerous treatment choices for crow’s feet that don’t involve needles or going under the knife.
To save money, you can go for natural or homemade remedies like the classic cucumber-over-the-eyes method. Many also swear by egg whites as facial masks because they tighten the skin.
You can even apply Vitamin E directly on your crow’s feet. You just need to create a hole on a Vitamin E tablet or capsule and empty the contents onto the wrinkles in question.
If that doesn’t sound appealing, you can always grab a Vitamin E cream specifically made for the eyes. Amara Organics makes one that many people rave about. To learn about costs, visit Amazon’s page on this product.
Crow’s Feet Final Thoughts
No matter which treatment option you decide on, be sure to consult a dermatologist so you’ll have a clear idea of how best to deal with squint lines. Also, don’t forget that when it comes to your skin, an ounce of prevention is always worth a pound of cure.
If you are partnered or married, make skin care a ritual both of you partake in. This will help reinforce healthy living habits while creating a dynamic that helps both of you to look your best.
Never cease taking care of your skin no matter what age you are, but make sure that worrying about your appearance doesn’t occupy too much of your time.
Remember, stress contributes to wrinkles by accelerating the aging process. Get regular physical activity to burn off anxiety. Your face will thank you for it.
Nicotinamide mononucleotide (NMN) is a relatively new investigational compound, that is a precursor for NAD+ biosynthesis. NAD+ or Nicotinamide adenine dinucleotide has shown to have beneficial effects on anti-aging and age-associated diseases in preliminary animal models. We’re going to talk more about NMN, how it works and if the studies provide proof of the efficacy.
NMN is a critical systematic signaling molecule, specifically a bioactive nucleotide that supports the biosynthesis of NAD+. As we age, like so many other critical compounds, hormones, and biological processes, there is a collective decrease in available NAD+ within the human body. Our NAD+ levels plummet to nearly half of our levels by the time we hit 35 years of age, or middle age [R].
Numerous studies have shown that increased levels of NAD+ improves insulin sensitivity, reverses mitochondrial dysfunction, improves neuronal function in the brain, suppresses age-related adipose tissue inflammation, and enhances longevity. NAD+ can be increased by activating and inhibiting certain enzymes, particularly an enzyme called (CD38) that degrades NAD+. By supplementing with NAD precursors, including nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), NAD+ can be further stimulated to improve the aging process.
Preliminary animal studies have shown that NMN has demonstrated a wide array of effects on disease and anti-aging, ranging from Alzheimer’s, diabetes, and ischemia [R].
NAD+ deficiency has been linked to age-related metabolic disorders, mental disorders, and neurodegenerative disease states. You can obtain NMN through your diet, eating foods such as broccoli, avocados, and cucumbers, foods that are rich in Niacin, or vitamin B3.
Aging leads to a gradual decline in NAD+ levels, throughout various tissues in the body. This decline is thought to be related to age-related cellular dysfunction, disrupting the balance between energy production and energy consumption.
A 12-week study, published in the journal Frontiers In Nutrition gave 30 healthy subjects 250mg of NMN per day or placebo, to investigate its effect on NAD+ levels. The study found that NAD levels significantly increased after NMN administration [R].
However, it is important to note, that the NMN supplement and placebo were both manufactured by the same corporation, which can cause bias in results.
Additional studies have also shown that NMN supplementation can increase NAD+ levels at a dose dependent level, with increased dosages, from 600-900mg per day. Clinical efficacy expressed by blood NAD concentration and physical performance reaches highest at a dose of 600 mg daily oral intake [R].
Although some evidence does suggest that NMN may support healthy aging, however more human clinical research is needed to confirm these results.
NMN has shown to increase aerobic capacity in a variety of different exercise modalities. A study published in the Journal of The International Society Of Sports Nutrition investigates the effects of a combination of exercise training and supplementation with nicotinamide mononucleotide (NMN).
48 young and middle-aged recreationally trained runners were randomized into four groups: the low dosage group (300 mg/day NMN), the medium dosage group (600 mg/day NMN), the high dosage group (1200 mg/day NMN), and the control group (placebo) Each training session was 40-60 min, and the runners trained 5-6 times each week.
Over the course of 6 weeks, showed that NMN increased VO2 production and aerobic capacity in a dose dependent manner [R].
Animal studies have shown that NMN may effect body composition, by improved glucose tolerance and alleviated adipose tissue inflammation. Additional data suggests that NMN supplementation may impact brown adipose tissue [R].
Thus, NMN supplementation, could improve blood lipid levels, blood sugar, and insulin levels.
Telomere length is an important biological marker in the aging process. As you age, telomere length of DNA shortens.
A small study with 8 participants, was conducted to investigate the supplementary effect of NMN on the telomere length of the peripheral blood mononuclear cell (PBMC). After 30 days of NMN supplementation, telomere length was significantly elongated in study subjects [R].
As you age, your body slows down production of many essential biological compounds, enzymes, proteins, and hormones. NMN is simply another compound that slows production, which is related to the aging process. Evidence shows that NMN could in fact, help improve biological markers of aging, and improve energy consumption and production, by increasing NAD+ levels. Without larger, long-term efficacy studies, it is impossible to determine, whether or not NMN can substantially effect aging, and overall human health. Currently, the FDA classifies NMN as an investigational drug, and cannot be sold as a dietary supplement. Considering that supplements, especially of investigational nature, are not approved by the FDA and are normally sold by nefarious brands or websites, dose and purity can be misleading.
Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You’ve Been Waiting For?
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