Mind + Body — Eat This Not That

5 Best Workouts To Regain Muscle & Strength

Tyler Read — Tue, 27 Feb 2024 12:00:20 +0000

Regaining muscle and strength after a period of inactivity or injury can be a challenging journey, but with the right workouts, dedication, and consistency, it's entirely achievable. Whether you're a beginner who's looking to rebuild your physique or a seasoned athlete aiming to bounce back, incorporating a mix of effective exercises into your routine is crucial. Here are five top-notch workouts to regain muscle and strength. I always recommend them to my clients to help them effectively achieve this goal.

Incorporating these workouts into your fitness regimen can help kickstart your journey to build back muscle and strength. Remember to listen to your body, gradually increase intensity, and stay consistent to achieve your desired results. Always consult with a healthcare professional before starting any new exercise program, especially if you have existing health conditions or concerns. With dedication and perseverance, you'll be well on your way to reclaiming your strength and vitality.

Keep reading to learn about my best workouts to regain muscle and strength. And when you're finished, be sure to check out I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile.

Workout #1: Full-Body Compound Routine

Full-body compound workouts engage multiple muscle groups simultaneously, making them highly efficient for muscle gain and strength development. These exercises also stimulate the release of growth hormone, promoting overall muscle growth.

1. Squats

Stand with your feet shoulder-width apart, holding a barbell across your upper back. Lower your body by bending your knees and hips, keeping your back straight. Descend until your thighs are parallel to the ground. Perform three sets of eight to 12 reps.

2. Deadlifts

Stand with your feet hip-width apart with a loaded barbell in front of you. Bend at your hips and knees, lowering your torso while keeping your back straight. Grab the barbell with an overhand grip, and lift it by extending your hips and knees. Complete three sets of six to eight reps.

3. Bench Presses

Lie on a flat bench, gripping the barbell slightly wider than shoulder-width apart. Lower the barbell to your chest while keeping your elbows close to your body. Press the barbell back up until your arms are fully extended. Perform three sets of eight to 10 reps.

Workout #2: Bodyweight Circuit Training

Bodyweight circuit training is ideal for regaining muscle and strength as it requires minimal equipment and can be done anywhere. This workout boosts cardiovascular health while building lean muscle mass.

1. Pushups

Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground. Push back up to the starting position. Complete three sets of 10 to 15 reps.

2. Lunges

Stand tall with your feet hip-width apart. Take a step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back up to the starting position. Perform three sets of 12 reps per leg.

3. Bodyweight Squats

Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back. Keep your chest up and your back straight, then return to the starting position. Perform three sets of 15 to 20 reps.

Workout #3: Dumbbell Strength Training

Dumbbell strength training allows for unilateral movement, helping to correct muscle imbalances and regain overall strength. It also provides versatility in exercises, targeting various muscle groups effectively.

1. Dumbbell Rows

Hold a dumbbell in each hand, hinge at the hips, and lean forward slightly. Pull the dumbbells toward your ribcage, squeezing your shoulder blades together. Lower the dumbbells back down with control. Complete three sets of 10 to 12 reps per arm.

2. Dumbbell Shoulder Presses

Sit on a bench with back support, holding a dumbbell in each hand at shoulder height. Press the dumbbells overhead until your arms are fully extended. Lower the dumbbells back down to shoulder height. Perform three sets of eight to 10 reps.

3. Dumbbell Lunges

Hold a dumbbell in each hand, standing with your feet hip-width apart. Take a step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back up to the starting position. Complete three sets of 12 reps per leg.

Workout #4: High-Intensity Interval Training (HIIT)

HIIT workouts are excellent for regaining muscle and strength while simultaneously torching calories and improving cardiovascular fitness. These workouts involve short bursts of intense exercise followed by brief rest periods.

1. Burpees

Start in a standing position, then squat down and place your hands on the ground. Jump your feet back into a plank position. Perform a pushup, then jump your feet back toward your hands. Explosively jump into the air, reaching your arms overhead. Perform three sets of 10 to 15 reps.

2. Jump Squats

Stand with your feet shoulder-width apart. Squat down, then explosively jump into the air. Land softly, and immediately lower into the next squat. Perform three sets of 12 to 15 reps.

3. Mountain Climbers

Start in a plank position with your hands directly under your shoulders. Drive one knee toward your chest, then quickly switch legs. Continue alternating legs at a rapid pace. Perform three sets of 20 to 30 seconds.

Workout #5: Resistance Band Regimen

Resistance band workouts are gentle on the joints while providing continuous tension throughout each movement, aiding in muscle growth and strength development. These exercises are versatile and can be adjusted to various resistance levels.

1. Banded Squats

Stand on a resistance band with your feet shoulder-width apart, holding the handles at shoulder height. Lower into a squat position, keeping tension on the band. Press through your heels to return to the starting position. Perform three sets of 12 to 15 reps.

2. Banded Pushups

Loop a resistance band around your back, and hold the ends in each hand. Assume a plank position with the band across your upper back. Perform pushups while maintaining tension on the band. Complete three sets of 10 to 12 reps.

3. Banded Pull-Aparts

Hold a resistance band with both hands in front of your chest, arms straight. Pull the band apart by spreading your arms to the sides, and squeezing your shoulder blades together. Slowly return to the starting position. Perform three sets of 15 to 20 reps.

The post 5 Best Workouts To Regain Muscle & Strength appeared first on Eat This Not That.

10 Best Compound Exercises for Six-Pack Abs

Jarrod Nobbe — Tue, 27 Feb 2024 11:00:13 +0000

Compound exercises have earned their acclaim for elevating your strength while activating multiple muscle groups simultaneously. Familiar compound classics like squats, bench presses, deadlifts, shoulder presses, pull-ups, and rows are likely already part of your exercise repertoire, and with good cause. Compound exercises are often positioned at the forefront of workout routines and harbor a hidden gem: their remarkable ability to engage abdominal muscles for stability. Below, I'll share some of my top compound exercises to sculpt six-pack abs, so listen up.

What sets these movements apart is their utilization of diverse loading patterns, like goblet holds, front racks, and varying base stances, which increase the engagement of the abdominal muscles to maintain upright torso positioning. Remember to engage your abs with each repetition to maximize results! Keep reading for the best compound exercises for six-pack abs, and when you're finished, be sure to check out these 8 Tips for Boosting Muscle Growth After 50, According to a Trainer.

Kettlebell Front Squats

Our list of compound exercises for six-pack abs kicks off with the kettlebell front squat. This exercise is exceptional for developing six-pack abs due to the heightened engagement of your core muscles. Holding the kettlebells in front of the body forces your abs to stabilize against the weight, leading to increased activation of the rectus abdominis (six-pack muscles) and overall core strength. Front squats are also a compound exercise that recruits multiple muscle groups at once, promoting functional strength and calorie burn. By mimicking real-life movements, they sculpt the abs, improve daily performance, and reduce the risk of injury.

Start by holding a kettlebell with both hands at chest level, elbows pointing to the sides, and palms facing the floor (a front rack position). Stand with your feet shoulder-width apart. Next, squeeze your core for stability, and squat by pushing your hips back and bending your knees, lowering your body while keeping your chest up and weight centered over your mid-foot. Aim to descend until your thighs are parallel to the ground. Drive through your whole foot, and engage your glutes to return to the starting position. Complete three sets of eight to 12 reps with a five-second controlled lowering to intensify the stability effect. Rest for 90 seconds between sets.

Renegade Rows

Renegade rows are remarkable for six-pack abs development due to their focus on core stabilization and anti-rotation training. The core muscles, including the rectus abdominis and obliques, are engaged to maintain stability by performing rows in a plank position. This compound movement targets the back, shoulders, and arms, increasing demand on the core and developing greater abdominal strength and chiseled definition.

Start in a plank position with your hands under your shoulders, gripping dumbbells. Lift one hand, pulling your elbow to the ceiling in a strong rowing motion while balancing on the other arm. Alternate sides, maintaining stability and squeezing your core. Make sure to use non-rounded dumbbells for a stable surface. Complete three sets of 12 to 15 reps per side with 60 seconds of rest between sets.

Staggered Stance Kettlebell Deadlifts

Staggered stance kettlebell deadlifts are fantastic for core development due to their ability to engage and challenge the stabilizing muscles of the torso. The staggered stance introduces an element of asymmetry, requiring the core muscles to work harder to maintain balance and stability throughout the exercise. The hinge-based movement targets the posterior chain, including the lower back, glutes, and hamstrings, all requiring strong core support for proper execution.

Start by positioning two kettlebells on the ground before you, one on each side of your feet. Adopt a staggered stance, with one foot slightly forward and the other slightly back. Maintaining a flat back and engaged core, grip the kettlebells with both hands, and lift them off the ground by driving through your whole foot. Keep your shoulders back and down as you stand tall, squeeze your glutes at the top, and then lower the kettlebells back to the starting position with control. Perform three sets of 6 to 12 reps per side with 90 seconds of rest between sets.

Seated Z Press

The seated Z press is a premier shoulder exercise that leverages your core for stability. Positioned in a seated straddle stance, it demands strong engagement from your upper back and abdominal muscles to maintain a stable and upright torso while pressing the dumbbells overhead. For those finding the two-dumbbell variation challenging, opting for a single-arm Z press can still yield significant benefits while accommodating varying strength levels.

Sit on the floor with your legs extended in a "V" shape, and hold dumbbells at shoulder height with palms facing inward. Engage your core, press the dumbbells overhead without locking out elbows, and maintain a neutral spine without leaning back. Lower the dumbbells under control to the starting position. Complete three sets of eight to 15 reps with 90 seconds of rest between sets.

Heel-elevated Goblet Squats

The heel-elevated goblet squat is a dynamic compound exercise for sculpting abs and defining quads. Elevating the heels increases the range of motion, intensifying the activation of the quadriceps for leaner definition. Stabilizing the weight in a goblet hold on an elevated surface enhances core engagement, strengthening and shredding the abdominal muscles.

Grab a dumbbell, hold it close to your chest with both hands, and stand with your feet shoulder-width apart, elevating your heels with a weight plate two to three inches above the floor. Next, squeeze your abs to engage the core and lower into a squat by bending at your knees while maintaining an upright chest and straight back. Drive through your entire foot to return to the starting stance. Perform three sets of 12 to 20 reps with 90 seconds of rest between sets.

Single-Arm Dumbbell Bench Presses

The single-arm dumbbell bench press effectively increases muscle size and strength in your chest muscles while targeting core development. By performing the exercise with one arm at a time, you engage more stabilizer muscles, including core ones, to maintain balance and control throughout the movement. This increased demand on the core enhances stability and strengthens the abdominal and oblique muscles, improving overall core strength. Meanwhile, the pressing motion effectively targets the chest muscles, stimulating muscle growth and promoting greater upper-body strength.

Lie flat on a bench with your feet planted firmly on the ground, and hold a dumbbell in one hand. Press the dumbbell straight above your shoulder to set in the start position. Engage your core for stability as you lower the dumbbell toward your chest, keeping your elbow close to your body. Pause briefly, and press the dumbbell back to the starting position. Complete three sets of 12 to 15 reps per side with 90 seconds of rest between sets.

Single-Arm Bent-Over Rows

The single-arm bent-over row is a versatile exercise that targets the upper back, lats, and biceps while also engaging the core for stabilization. As you row the weight toward your body, it challenges your core to resist rotation, particularly when the weight shifts closer or farther away from your body. This anti-rotation component intensifies core engagement, making it an effective exercise for simultaneously building both upper body strength and core stability.

To perform a single-arm bent-over row, stand with your feet shoulder-width apart, holding a dumbbell in one hand. Hinge at the hips, keeping your back straight and chest up, with your torso at a 45-degree angle (close to parallel with the floor). Engage your core to stabilize and prevent rotation. Pull the dumbbell toward your hip, keeping your elbow close to your body, then lower it with control. Perform three sets of eight to 15 reps per side with 90 seconds of rest between sets.

Med Ball Slam

Front slams provide a dynamic approach to sculpting a shredded six-pack, focusing on the rectus abdominis while enhancing strength, power, and endurance. Each repetition amps up the intensity, contributing to weight loss and lean muscle mass development. The fundamentals lie in focusing and executing each slam precisely and intentionally, ensuring maximum effectiveness and optimal results from this impactful exercise. Be sure to use a medicine ball that doesn't bounce—trust me.

Here's a guide for front slams: Stand tall, holding a non-bouncing med ball. Engage your abs while raising the ball overhead until your arms extend. Slam the ball before you with power, engaging your abs further as you crunch down. Repeat for your preferred number of sets and reps or a set duration. For power, perform three to five sets of five slams. For endurance, perform three to five sets of 10 to 15 reps or 30 to 45-second intervals. Rest for 60 seconds between sets.

Planks with Pull-throughs

Take your core workout to the next level beyond the standard plank with the plank with dumbbell pull-through. This exercise intensifies core stabilization and reinforces anti-rotation capabilities, targeting every muscle fiber in your core. Emphasizing functional anti-rotation movement is a dynamic way to sculpt and strengthen your abs, proving that shredded abs can enhance functional fitness.

To perform the plank with dumbbell pull-through, begin in a plank position with a dumbbell placed beside you. Squeeze your abs in the plank, and use one hand to reach under your body, grabbing the dumbbell and pulling it across. Keep your body straight by engaging your core, and then pull the dumbbell back to the starting position with your other hand. Perform three to four sets of 10 to 15 reps per side with 60 seconds of rest between sets.

Single-Side Front Rack Carry

This list of compound exercises for six-pack abs wraps up with the single-side front rack carry. This exercise offers a functional and effective means to build a six-pack and enhance overall core strength. Holding a weight at shoulder level in one hand and walking activates your core muscles to stabilize your body and maintain proper posture. This exercise targets the rectus abdominis and engages the obliques and deep core muscles. Plus, the unilateral nature of the movement addresses any asymmetries, promoting balanced muscle growth and enhancing overall core stability.

Hold a weight at shoulder height in one hand with your core engaged. Keep your shoulders level, and avoid leaning to either side as you squeeze your core to engage the abdominal muscles. Continue to walk for a designated distance or time. Complete three to five rounds or 30-second carries per side with 90 seconds of rest between sets.

The post 10 Best Compound Exercises for Six-Pack Abs appeared first on Eat This Not That.

People Swear By the '4-7-8' Breathing Technique To Fall Asleep Faster: 'A Game-Changer'

Alexa Mellardo — Mon, 26 Feb 2024 15:00:13 +0000

Leave it to TikTok to come up with all the relaxing pre-bedtime hacks and tips you never knew you needed, but can't live without once you try them. If you're dealing with sleep issues, you're certainly not alone. It's always comforting to find a community on social media that's dealing with some of the same sleep woes and already has tried-and-true tricks. More recently, people swear by the "4-7-8" breathing technique to fall asleep faster, so we chatted with an expert who breaks down the method and its benefits. Read on to learn more, and when you're finished, be sure to check out I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile.

What is the 4-7-8 breathing technique?

This pre-bedtime ritual is all about bringing yourself to a relaxed state. "The 4-7-8 breathing technique, often called 'relaxing breath,' is a controlled breathing practice where you breathe in for four counts, hold the breath for seven counts, and exhale through pursed lips making an audible 'whoosh' sound for eight counts," explains Dorsey Standish, MS, a mechanical engineer, neuroscientist, wellness expert, and CEO of Mastermind Meditate. "Note: The exact counts of each part of the breath are not as important as the emphasis on elongating the exhale to be about twice as long as the inhale."

For instance, Standish puts things into layman's terms by comparing the nervous system to a car. The inhale portion of the technique would be like hitting the gas pedal, "associated with the sympathetic nervous system," and the exhale portion would be like hitting the brakes, "associated with the parasympathetic nervous system." So elongating your exhale soothes your nervous system and aids in achieving that relaxed state.

Standish shares that 4-7-8 breathing is an excellent practice to work into your bedtime routine because the lengthened exhale calms your nervous system and gets it ready for sleep. In addition, counting your breath helps decrease mental activity and chatter.

"To experience these benefits and promote a restorative night's sleep, try practicing four rounds of the 4-7-8 breathing technique before bed. You can also use this technique if you wake up in the middle of the night and feel unable to get back to sleep," she says. "Bonus benefit: The 4-7-8 technique also supports a healthy respiratory system by encouraging the complete release of all air from the lungs."

People swear by 4-7-8 breathing to calm anxiety and relax before sleep.

@thesleepdoctor

Replying to @nikhildesen How To Do 4-7-8 Breathing and why #thesleepdoctor #478breathing #sleep #tips #tipsandtricks #fypシ #foryourpage

♬ original sound – Sleep Doctor

If you're curious about giving the 4-7-8 breathing method a try, get inspired by people who have already tested it out for themselves and rave about the results. TikToker Emilie Leyes, for instance, dubs the technique "a game-changer when you're feeling overwhelmed, when you forget to breathe deeply, when you just want to recenter yourself."

The Sleep Doctor (@thesleepdoctor) on TikTok shared in a video, "One of the top questions I'm asked is how do I lower my heart rate either just before bed or in the middle of the night. My favorite technique is called 4-7-8 breathing. [It's] where you slowly breathe in for a count of four, you hold for a count of seven, then you slowly breathe out for a count of eight. Science behind this is pretty cool; you actually dump excess carbon dioxide, which means your heart has to work less and it lowers your heart rate."

Another TikTok user, Dr. Mamina Turegano, MD, wrote in a clip, "anti-aging tips from my Japanese mom, part nine: 4-7-8 breathing." She explained, "My mom has been using this breathing technique for years. She learned about this widely used technique from Dr. Andrew Weil in 2005. It's based on pranayama, which is the practice of breath regulation in yoga. It's reportedly supposed to help with anxiety and sleep."

The post People Swear By the '4-7-8' Breathing Technique To Fall Asleep Faster: 'A Game-Changer' appeared first on Eat This Not That.

10 Bad Habits That Cause You To Lose Muscle Mass

Alexa Mellardo — Mon, 26 Feb 2024 12:00:50 +0000

It's a known fact that as you age, you lose muscle mass. That's why it's imperative to know what you should and should not do in your daily routine. We spoke with Antonio Reyes, master coach for Body Fit Training, who breaks down 10 bad habits that can cause you to lose muscle mass.

"As many of us embark on the fitness journey for the first time or others that are steadfast on it, oftentimes we can do things that, whether we realize it or not, can derail our progress," Reyes tells us. "Do something enough times, and it quickly becomes a habit. It is both well documented and much more commonly understood that building and keeping lean tissue (muscle) is vital to performance, health, and quality of life. Many of you are hitting the gym, taking group strength classes, and doing everything necessary to build and keep the muscle."

To help keep your "muscle mass under construction" box checked, Reyes is calling out 10 bad habits that can cause you to lose muscle mass. He also shares some of his best tips to help you maintain lean tissue as you grow older. Keep reading to learn what you should and shouldn't do, and when you're finished, check out these 8 Tips for Boosting Muscle Growth After 50, According to a Trainer.

You're not eating enough protein each day.

Plain and simple, protein is essential if you're looking to build and preserve muscle. But are you including enough of it in your weekly diet?

Reyes points out, "A good rule of thumb is 80% of [your] body weight (measured in pounds) in grams of protein per day. Use it as a starting point and become consistent."

You're eating too much protein.

Too much of anything is never a good thing, and protein is no exception to the rule. When you overdo it with protein, it "displaces" other necessary macronutrients.

"Stick to the guideline in point one above," Reyes suggests. "[You can] go as high as 100% to 120% of [your] body weight assuming that you're performing very high volume weight training."

You're maintaining a calorie deficit for an extended period of time.

Establishing a calorie deficit is essential when it comes to losing weight. However, when you maintain that deficit for a long period of time, it can result in muscle loss.

"Have a structured and planned out nutritional program where you set a goal for how long to be in a deficit," Reyes encourages. "Follow this with a calorie maintenance phase, then a calorie surplus phase. Repeat."

You're not drinking enough water.

You may not know this, but muscles are composed of a lot of water and require water to stay healthy. Reyes explains, "The body's thirst mechanism is delayed. By the time you're thirsty, you've already been dehydrated. Therefore, relying on thirst as a gauge of hydration is rather inaccurate."

Plan to drink a good amount of water throughout the day. For instance, drinking eight ounces every two hours is a great plan. A solid gauge is being mindful of your urine color. If it's clear to light yellow, it means you're getting enough water. If it's dark yellow, it means you're dehydrated and need to drink more H2O.

You're drinking too much alcohol.

Drinking alcohol dehydrates your body, which can cause your muscles to break down. "We aren't talking about the occasional social gathering and having a cocktail," Reyes says. "We mean having a habit of alcohol making up a portion of the daily nutritional intake."

You don't have a structured nutritional plan in place.

You need to have a sufficient water, protein, and calorie balance. If not, you can be at risk of losing muscle mass.

"The best way to ensure that these are in sufficient quantities is to plan ahead and structure each day of the week," Reyes suggests. "Break it down to the number of meals per day and then work on the actual meals themselves. Alternatively, use a meal prep company. They offer convenience and structure and can help with your specific muscle mass-building goal."

You're a diet hopper.

Most diets consist of a "structured and planned program." However, if you're a dieter who tries a new one only to switch to another in a few weeks, your body will be confused. You're not doing anything consistent or productive by "diet hopping."

Reyes advises, "Stick to a plan for eight to 12 weeks, and assess periodically."

You're not routinely keeping track of your body composition.

Sometimes in life, what you don't know won't hurt you. When it comes to your body composition and weight loss, though, you need to be in the know.

"The best way to know if you are gaining, losing, or maintaining is to have body composition assessed," Reyes says. "There are many methods and some are better or more accurate than others. However, the important things are to get it done, get it done regularly (every two to four weeks), and try to do them under the same conditions (time of day, hydration state, etc)."

You're not catching enough Z's each night.

Your body heals, grows, and repairs itself while it sleeps. When you're trying to build and preserve muscle mass, getting the right amount of sleep is essential. Everyone requires a different amount of sleep each night, so there may be a "trial and error" phase in determining the right amount for you.

"As a general rule, most people need an average of seven hours a night for a full recovery period," explains Reyes. "Remember, just because you CAN get away and function with little sleep doesn't mean you should!"

You don't have a progressive resistance training routine in place.

In order to build muscle and preserve it, you have to challenge yourself. There are plenty of ways you can accomplish this, including increasing the weight, performing more reps, switching up your exercises, modifying your speeds, and more.

Reyes points out, "Regardless of how we choose to create this 'progressive overload,' it is paramount for muscle mass retention. This is pretty much the only stimulus your body will receive as to 'why it should keep this muscle that costs so much to make.' Bring out the logbook and track your workouts. Alternatively, some apps can be used or professionals can be hired to do your programming."

The post 10 Bad Habits That Cause You To Lose Muscle Mass appeared first on Eat This Not That.

6 Best Back Workouts to Strip Away 'Bra Flab'

Tyler Read — Sun, 25 Feb 2024 12:00:16 +0000

The pursuit of a sculpted back not only enhances aesthetics but also improves posture and overall strength. For many of my clients, targeting the area commonly referred to as "bra flab" is a priority. These workouts focus on toning and strengthening the muscles in the back to help reduce excess fat and create a more defined silhouette. Incorporate these six effective back workouts for bra flab into your routine to achieve a leaner, more toned upper body. Remember to prioritize proper form and technique to maximize the benefits of each exercise.

Keep reading to learn all about my six best back workouts for bra flab, and when you're finished, be sure to check out I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile.

Workout #1: Pull-up Variations

This list of back workouts for bra flab kicks off with pull-up variations. Pull-ups are a classic exercise for targeting the upper back, shoulders, and arms. Variations of this exercise can provide a challenging workout while effectively toning the muscles responsible for bra flab.

1. Wide-Grip Pull-ups

Grab the pull-up bar with your hands wider than shoulder-width apart, palms facing away from you. Hang onto the bar freely with your arms fully extended. Engage your back muscles, and pull your body upward until your chin reaches or clears the bar. Slowly lower yourself back down to the starting position. Perform three sets of eight to 12 reps.

2. Reverse-Grip Pull-ups

Grip the pull-up bar with your palms facing toward you and your hands shoulder-width apart. Hang onto the bar freely with your arms fully extended. Pull yourself up until your chin is above the bar. Lower yourself back down to the starting position. Perform three sets of eight to 12 reps.

3. Commando Pull-ups

Begin holding onto the pull-up bar with both hands. Pull yourself up toward one hand, bringing that shoulder toward the bar. Lower yourself back down, and repeat on the other side. Alternate sides for each repetition. Perform three sets of eight to 12 reps on each side.

Workout #2: Bent-Over Rows

Bent-over rows target the middle and lower back muscles, helping to strengthen and define the area commonly referred to as bra flab. This exercise also engages the core for added stability and balance.

1. Dumbbell Bent-Over Rows

Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing each other. Bend at the waist, keeping your back straight and chest up, until your torso is almost parallel to the ground. Pull the dumbbells toward your waist, squeezing your shoulder blades together. Lower the dumbbells back down to the starting position. Perform three sets of 10 to 15 reps.

2. Barbell Bent-Over Rows

Stand with your feet shoulder-width apart, knees slightly bent, holding a barbell with an overhand grip. Hinge at the hips, keeping your back straight and chest up, until your torso is almost parallel to the ground. Pull the barbell toward your waist, keeping your elbows close to your body. Lower the barbell back down to the starting position. Perform three sets of eight to 12 reps.

3. Resistance Band Rows

Anchor a resistance band at chest height. Hold the ends of the band with your arms extended, palms facing each other. Pull the band toward the waist, squeezing your shoulder blades together. Slowly release back to the starting position. Perform three sets of 12 to 15 reps.

Workout #3: Lat Pulldowns

Lat pulldowns are an excellent exercise for targeting the latissimus dorsi muscles, which contribute to the width and definition of the back. This exercise can help reduce bra flab and create a more toned upper body.

1. Wide-Grip Lat Pulldowns

Sit at a lat pulldown machine with your knees positioned under the pads. Grasp the bar with your hands wider than shoulder-width apart, palms facing away. Pull the bar down toward the chest, squeezing the shoulder blades together. Slowly release the bar back up to the starting position. Perform three sets of 10 to 12 reps.

2. Close-Grip Lat Pulldowns

Sit at a lat pulldown machine with your knees positioned under the pads. Grasp the bar with your hands closer than shoulder-width apart, palms facing away. Pull the bar down toward the chest, focusing on engaging the middle back muscles. Slowly release the bar back up to the starting position. Perform three sets of 10 to 12 reps.

3. Single-Arm Lat Pulldowns

Attach a single handle to the lat pulldown machine. Sit facing the machine with one knee positioned under the pad. Grasp the handle with one hand, palm facing away. Pull the handle down toward the chest, focusing on engaging the lat muscles. Slowly release the handle back up to the starting position. Perform three sets of 10 to 12 reps on each arm.

Workout #4: Deadlifts

Deadlifts are a compound exercise that primarily targets the back, glutes, and hamstrings. Including deadlifts in your back workout routine can help strengthen the muscles surrounding the 'bra flab' area while promoting overall back strength and stability.

1. Conventional Deadlifts

Stand with your feet shoulder-width apart and a barbell on the ground in front of you. Bend at your hips and knees, keeping your back flat and chest up, to grip the barbell with both hands slightly wider than shoulder-width apart. Engage your core, and drive through your heels to lift the barbell off the ground, standing up tall. Lower the barbell back down to the ground by hinging at your hips and bending your knees. Perform three sets of six to eight reps.

2. Romanian Deadlifts

Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Hinge at your hips, keeping your back flat and chest up, as you slowly lower the weights toward the ground while maintaining a slight bend in your knees. Feel a stretch in your hamstrings as you lower the weights until you feel a slight pull. Engage your hamstrings and glutes to return to the starting position, squeezing your glutes at the top. Perform three sets of 10 to 12 reps.

3. Sumo Deadlifts

Stand with your feet wider than shoulder-width apart, toes pointed slightly outward, and a barbell on the ground between your feet. Grip the barbell with both hands using an overhand grip, hands inside of your legs. Keep your back straight, chest up, and core engaged as you lift the barbell by straightening your hips and knees. Lower the barbell back down to the ground by bending your hips and knees. Perform three sets of eight to 10 reps.

Workout #5: T-Bar Rows

T-Bar rows are an effective back exercise that targets the middle and upper back muscles, including the rhomboids, traps, and lats. Incorporating T-bar rows into your routine can help sculpt and define the muscles in the bra flab area.

1. T-Bar Rows with Handle

Place a T-bar row handle into the designated slot on the T-bar row machine. Load weight plates onto the opposite end of the handle to provide resistance. Stand with your feet shoulder-width apart, hinge at your hips to bend over, and grasp the handles with both hands. Pull the handles toward your abdomen, retracting your shoulder blades and keeping your elbows close to your body. Slowly lower the handles back down until your arms are fully extended. Perform three sets of eight to 10 reps.

2. T-Bar Rows with Barbell

Place a barbell into the designated slot on the T-bar row machine. Load weight plates onto the end of the barbell to provide resistance. Straddle the barbell with your feet shoulder-width apart, and hinge at your hips to bend over. Grasp the barbell with both hands, palms facing toward you, and pull the barbell toward your abdomen. Lower the barbell back down until your arms are fully extended. Perform three sets of 10 to 12 reps.

3. T-Bar Rows with V-Bar Attachment

Attach a V-bar handle to the T-bar row machine. Stand with your feet shoulder-width apart, and hinge at your hips to bend over. Grasp the V-bar handle with both hands, palms facing each other. Pull the V-bar toward your abdomen, retracting your shoulder blades and keeping your elbows close to your body. Slowly lower the V-bar back down until your arms are fully extended. Perform three sets of 10 to 12 reps.

Workout #6: Back Extension Series

This back workout series focuses on reducing bra flab by targeting and strengthening the muscles in the upper and lower back. By incorporating exercises specifically designed to engage the back muscles effectively, such as back extensions on the Roman chair, dumbbell pullovers, and hyperextensions, this workout routine aims to sculpt and tone the entire back area.

1. Back Extensions on Roman Chair

Position yourself on a Roman chair with your feet secured under the footpads and your upper body hanging freely. Cross your arms over your chest or place your hands behind your head. Engage your lower back muscles to lift your torso upward until it's in line with your hips. Lower yourself back down with control. Perform three sets of 12 to 15 reps.

2. Dumbbell Pullovers

Lie flat on a bench with only your upper back resting on it, feet flat on the floor. (You can also do this exercise while lying on the floor.) Hold dumbbells above your chest, arms slightly bent. Lower the weights back behind your head while keeping your arms slightly bent. Return the dumbbells to the starting position using your back muscles. Perform three sets of 10 to 12 reps.

3. Hyperextensions

Lie face down on a hyperextension bench with your hips at the edge and your feet secured under the footpads. Cross your arms over your chest or place your hands behind your head. Engage your lower back muscles to lift your upper body upward until it's aligned with your hips. Lower yourself back down with control. Perform three sets of 12 to 15 reps.

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6 Strength Exercises a 69-Year-Old Instructor Does To Stay Fit

Alexa Mellardo — Sat, 24 Feb 2024 12:00:45 +0000

It's always impressive to look your absolute best. But when you're in your 60s and still look fit as a fiddle, that's truly something to be noticed. We are here today to share six strength exercises a 69-year-old instructor does to stay fit and strong, so get ready to take notes!

The person we're spotlighting today is Steve Krum, a coach for Row House in Denver, Colorado. He tells us, "Strength training in my opinion is the 'Fountain of Youth' because it combats the aging process, especially muscle atrophy and bone density. The great thing about strength exercises is that the metabolism is raised during the exercise and continues for hours post-exercise due to the process of rebuilding of the muscle."

Krum also compares strength training to The Wizard of Oz's "Tin Man," because the process of moving lubricates your tendons, joints, and other tissues, similar to the oil can that's used by the Tin Man. Krum explains, "When our bodies are naturally tightening up and we are losing flexibility, strength exercises help with range of motion, movement and blood flow."

He's a major fan of the saying, "Use it or lose it," and after speaking with Krum, so are we! Keep reading to learn more, and when you're finished, be sure to check out 8 Tips for Boosting Muscle Growth After 50, According to a Trainer.

Rowing

In Krum's opinion, rowing is the #1 best total-body exercise in the world. "Not only is it a great cardiovascular workout, but it is a fantastic strength workout," he explains. "It uses 86% of the muscles in our bodies in one complete stroke! This is so important for my 69-year-old body because maintaining muscle mass is a huge priority to me."

Krum rows five to six days each week of which two to three days he teaches rowing.

Stair Climbing

Similar to rowing, stair climbing provides great maintenance for your hamstrings, calves, quads, and glutes. "Muscle atrophy is an issue in aging men. Due to the stress, lower back torque, and impact of heavy weight lifting ie., squats, leg press, deadlift, etc., I have found that stair climbing is a great and safe substitute for me. It also is very cardiovascular."

Krum climbs stairs two times every week, which means around 2,000 stairs each time he does it. "Usually when driving home from one of the stair climbing locations, my legs are shaking," he adds.

Pushups

There's lots of goodness in a classic, old-fashioned pushup that puts your body weight to work. Krum typically performs three sets, totaling 200 reps, which he does two times a week.

Start in a high plank with your hands shoulder-distance apart. Bend your elbows, and lower your chest toward the floor. Then, push your body back up to the start position while keeping a tight core.

Bench Dips

Similar to pushups, Krum performs bench dips using his body weight and a workout bench as he aims to maintain a full range of motion and solid form. He performs 200 reps of bench dips twice a week.

Place your hands atop a workout bench, and extend your legs out in front of you. Bend both elbows to lower your body. Lower until your arms become parallel to the floor, then press back up to the start position.

Ab Routine

What's better than sticking to a regular ab routine to ensure you're giving your body and six-pack proper maintenance? "I have a circuit comprised of bodyweight exercises, [including] scullers, boxers, bicycles, planks, leg raises, and other sit-up-type of movements," Krum shares.

Lat Pulldowns

Last but not least, Krum swears by the dumbbell lat pulls or classic lat pulldowns. He aims to perform them two times a week. The lat pulldown is great when you want to build up your back muscles and strength.

To perform lat pulldowns, place your hands shoulder-width apart with your palms facing away from you. Lean back slightly as you pull the bar down toward your chest. Use control to bring the bar back up.

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5 Best Workouts To Boost Your Endurance & Stamina

Tyler Read — Sat, 24 Feb 2024 11:00:09 +0000

Endurance and stamina are crucial components of overall fitness, enabling my clients to sustain physical activity for longer durations without fatigue. Whether you're an athlete preparing for a competition or someone looking to enhance your day-to-day stamina, incorporating specific workouts into your routine can make a significant difference. Here are five effective workouts to boost endurance and stamina.

Incorporating these workouts into your fitness routine will improve your endurance and stamina and provide a diverse and challenging approach to overall fitness. Remember to start at an appropriate level and gradually progress to more intense workouts as your strength and endurance improve. In addition, always consult with a fitness professional or healthcare provider before starting a new exercise regimen—especially if you have any pre-existing health conditions.

Keep reading for my five best workouts to boost endurance and stamina. And when you're finished, be sure to check out I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile.

Workout #1: High-Intensity Interval Training (HIIT) Circuit

Our workouts to boost endurance and stamina kick off with high-intensity interval training (HIIT). HIIT is a powerhouse for boosting endurance and stamina. This workout combines explosive movements like jump squats, burpees, and mountain climbers, engaging multiple muscle groups simultaneously. Jump squats enhance lower-body strength, burpees elevate the heart rate, and mountain climbers add a dynamic element, targeting the core. The interval nature of HIIT challenges the cardiovascular system, pushing your body to adapt and perform efficiently under varying intensities. This circuit is designed to improve both anaerobic and aerobic capacities, fostering overall endurance.

1. Jump Squats

Land softly after each jump to minimize impact. Start with three sets of 15 reps. Increase sets and reps gradually as you build endurance.

2. Burpees

Drop into a low squat, then a high plank, and perform a pushup. Jump your feet up to meet your hands, then explosively jump up, reaching both arms overhead. Maintain a brisk pace to elevate your heart rate. Focus on proper form to maximize effectiveness. Perform four sets of 12 reps.

3. Mountain Climbers

Maintain a plank position with a quick, controlled leg movement as you alternate between bringing one knee up to your chest, and then the other. Increase the intensity by incorporating faster-paced intervals. Begin with three sets of 20 reps.

Workout #2: Running Intervals

Running intervals are a classic yet effective method to enhance cardiovascular endurance and stamina. Sprinting, jogging, and hill sprints work together to elevate heart rate, increase lung capacity, and strengthen the leg muscles. The intermittent burst of high-intensity sprints challenges your body to recover quickly during the jogging phases, promoting cardiovascular efficiency. Hill sprints, in particular, add resistance, boosting both strength and stamina. Incorporating these running intervals into your routine not only improves your running performance but also builds a solid foundation for overall endurance.

1. Sprinting

Start with five sets of 30-second sprints. Allow adequate rest between sprints to recover. Gradually increase sprint duration and decrease rest periods.

2. Jogging

Incorporate three sets of five minutes of jogging. Maintain a steady pace to improve cardiovascular endurance. Extend jogging durations as stamina improves.

3. Hill Sprints

Begin with four sets of 20-second hill sprints. Choose a challenging incline for maximum benefits. Increase the number of sets and incline as your fitness progresses.

Workout #3: Cycling Endurance Workout

Cycling provides a low-impact yet highly effective means of improving stamina. Long-distance cycling establishes a baseline endurance level, while interval cycling adds bursts of intensity, mimicking real-world scenarios where energy output fluctuates. Hill climbs introduce resistance, targeting the muscles differently and promoting strength development. This workout is designed to enhance cardiovascular health, leg strength, and overall endurance, making it an excellent choice for those seeking a challenging yet accessible routine.

1. Long-Distance Cycling

Start with two sets of 20 minutes. Maintain a consistent pace to improve cardiovascular endurance. Gradually increase cycling duration over time.

2. Interval Cycling

Perform six sets of one-minute high-intensity cycling. Follow each high-intensity interval with two minutes of moderate cycling. Adjust intensity and duration based on fitness levels.

3. Hill Climbs

Begin with three sets of 10-minute hill climbs. Choose varying inclines to challenge different muscle groups. Increase intensity by adjusting resistance and incline.

Workout #4: Swimming Stamina Set

Swimming is a full-body workout that not only builds endurance but also enhances muscular strength and flexibility. Freestyle swimming targets the upper body and improves cardiovascular health while treading water engages the lower body and promotes endurance. The butterfly stroke, with its demanding technique, works multiple muscle groups simultaneously. This swimming stamina set offers a unique and enjoyable way to build endurance, making it suitable for individuals of various fitness levels seeking a comprehensive aquatic workout.

1. Freestyle Swimming

Start with four sets of 100 meters. Maintain a steady pace to improve overall endurance. Increase distance gradually as stamina builds.

2. Treading Water

Perform three sets of five minutes. Incorporate leg movements to engage the lower-body muscles. Extend duration as comfort and stamina increase.

3. Butterfly Stroke

Begin with three sets of 50 meters. Focus on proper technique for an effective full-body workout. Increase distance as proficiency and stamina improve.

Workout #5: CrossFit Endurance WOD

These workouts to boost endurance and stamina wrap up with CrossFit. CrossFit endurance workouts incorporate diverse exercises to push the boundaries of both strength and stamina. Rowing is an intense cardiovascular exercise, complemented by kettlebell swings that engage the core and lower body. Box jumps add an explosive element, challenging your agility and leg strength. This CrossFit routine is tailored to improve endurance, cardiovascular health, and overall athleticism. By incorporating functional movements and varied intensities, this workout helps you develop a well-rounded stamina foundation for a wide range of physical activities.

1. Rowing

Maintain a consistent rowing pace to improve cardiovascular endurance. Gradually increase rowing distance and intensity. Start with three sets of 500 meters.

2. Kettlebell Swings

Engage the core, and use proper hip hinge technique. Increase weight and reps as strength and endurance improve. Perform four sets of 20 reps.

3. Box Jumps

Focus on a soft landing and explosive upward movement. Adjust box height and reps based on fitness levels. Begin with three sets of 15 jumps.

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This Is the Ideal Heart Rate Zone if You Want To Burn Fat

Adam Meyer — Fri, 23 Feb 2024 12:00:29 +0000

Reality check: If you want to burn fat effectively, you must first understand heart rate zones. Why, you ask? Well, because doing grueling workouts and pushing yourself as hard as possible are surefire ways to burn out. While these strategies may help you shed pounds initially, they're not sustainable in the long term. Research indicates they can lead to rebound weight gain after weeks or months of hard work. The secret sauce to sustainable fat-burning is finding that sweet spot during exercise where your body burns the most fat. That's why we spoke with an expert who shares the ideal heart rate zone to burn fat.

Your heart rate zone is a range where your heart beats at a certain percentage of its maximum rate, and this zone varies depending on your fitness level, age, weight, and health goals. But if you can target your ideal heart rate zone, you can maximize your fat-burning potential and put yourself in a much better position to achieve your weight loss goals.

To determine your ideal heart rate zone for fat burning, it's crucial to know your maximum heart rate, which is roughly 220 minus your age. From there, you can calculate your target heart rate range for aerobic exercise, like running, cycling, swimming, and more. Monitoring your heart rate during exercise can help you stay within this zone and optimize your fat-burning potential.

We spoke with Tracie Haines-Landram, CSCS, a certified strength and conditioning specialist and nutrition coach with Barbend, who weighs in on the ideal heart rate zone if you want to burn fat and shrink your waistline. Read on to learn more. And when you're finished, don't miss how to Walk Your Way to Weight Loss in 4 Weeks with This Workout Plan.

What is a heart rate zone?

"A heart rate zone is a range of heartbeats per minute (bpm) that corresponds to a specific intensity level of activity," explains Haines-Landram. "Heart rate zones are typically determined based on a percentage of a person's estimated maximum heart rate (MRH)."

According to the National Academy of Sports Medicine, these zones include "very light" (less than 57% of MHR), "light" (57 to 63%), "moderate" (64 to 76%), "vigorous" (77 to 95%), and "near maximal to maximal" (greater than 96%). These zones help ensure you're working at the right intensity for your fitness goals, whether it's weight loss, endurance, or improving cardiovascular fitness.

What is the ideal heart rate zone for fat burning?

The ideal heart rate zone for fat burning is often called the "aerobic zone," which is around 70 to 80% of your maximum heart rate. Your body burns fat rather than carbs as its primary fuel source at this intensity. According to an older study, exercising in this zone for extended periods can help your body burn fat more efficiently.

"During low to moderate-intensity exercise, a higher percentage of calories burned comes from fat stores than carbohydrates. This has led to the common belief that exercising in the fat-burning zone is most effective for losing body fat," says Haines-Landram. "However, while a higher percentage of calories burned during exercise may come from fat at lower intensities, the total number of calories burned is lower than in higher-intensity workouts. Additionally, higher intensity exercise can lead to a greater total calorie expenditure and more significant improvements in cardiovascular fitness and overall health."

What are the best exercises for achieving your ideal heart rate zone?

The best exercises that elevate your heart rate into the aerobic zone include brisk walking, jogging, cycling, swimming, and cardio machines like ellipticals or rowers. Interval training, which alternates between high-intensity bursts and recovery periods, can also be effective for maximizing fat burn within your ideal heart rate zone.

Haines-Landram says, "Most exercise modalities can be tailored to fit a range of heart rate zones. You can modify factors such as speed, incline, resistance, and rest periods to make an exercise more or less intense."

How do you find your ideal heart rate zone?

To determine your ideal heart rate zone, Haines-Landram says to first get clear on your health and fitness goals, whether it's weight loss, heart health, performance, or following medical advice. While working out in the fat-burning zone can help some (e.g., beginners or those with health concerns), it might not be the best way to lose fat or boost fitness for others.

Haines-Landram recommends sticking to a balanced exercise routine with various intensities, including moderate and high-intensity workouts, for optimal fat loss and overall health. Also, wearable tech devices like smartwatches and fitness trackers now make monitoring your heart rate and adjusting your workout intensity easier. Ultimately, creating a calorie deficit through diet and exercise is crucial to healthy fat loss, regardless of your workout intensity.

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This Low-Impact Exercise May Be Better for You Than Cardio, Study Suggests

Alexa Mellardo — Thu, 22 Feb 2024 16:00:40 +0000

Cardio has always been the king when it comes to heart health. That is until recently. A new study published in JAMA Network Open uncovers a low-impact exercise that may be even better for you than aerobic exercise, aka cardio. Whether you're looking to boost your heart health, switch things up in your workouts, or a combination of the two, keep reading to learn more. And when you're finished, be sure to check out these 8 Tips for Boosting Muscle Growth After 50, According to a Trainer.

A new study reveals the low-impact exercise that may be better for your heart than cardio.

Performing moderate to vigorous exercise on a regular basis is important to keep your heart healthy and lower your chances of coronary heart disease, according to the National Heart, Lung, and Blood Institute. Strong heart muscles improve this organ's ability to move blood throughout your body. This enables a greater amount of blood to flow to your muscles and the amount of oxygen in your blood to rise.

Well, we have a newsflash for you: Your physical activity does not have to be moderate, vigorous, or intense in order to reap incredible benefits. Have we caught your attention? A recent study revealed a form of exercise that can trump cardio when it comes to boosting your heart health. We're calling the new "king of hearts" tai chi. You heard that right.

The research:

The scientists observed 342 adults with prehypertension for one full year. The participants were broken into two groups. Group one participated in aerobic physical activity such as stair climbing, jogging, cycling, and walking briskly. The other group practiced tai chi. Each group worked out for four sessions per week, each one hour long.

After the one-year study period, the tai chi group experienced more substantial decreases in their blood pressure compared to those in the aerobic exercise group. Additionally, close to 22% of the tai chi group was basically free of their prehypertension status, and their blood pressure range went back to normal. Just 16% of the aerobic group improved in this way, and a very small amount experienced a rise in blood pressure to complete hypertension status. On the contrary, even fewer adults in the tai chi group experienced this rise.

All in all, tai chi was proven during the research period to be a more effective form of exercise when compared to aerobic exercise in decreasing blood pressure after 12 months. According to Harvard Health Publishing, tai chi is known as "meditation in motion." It's a low-impact, calming exercise that flows you through a range of slow motions. Along with being excellent for your heart health, it can also help you maintain flexibility, balance, and strength. The best part is that tai chi movements can be performed by anyone, including those who are super fit to individuals with workout restrictions.

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I Drank Kombucha for 30 Days & Experienced 3 Life-Changing Benefits

Alexa Mellardo — Thu, 22 Feb 2024 15:00:19 +0000

Kombucha is one of the trendiest drinks on the market today. In fact, kombucha is so popular that it's become more of a lifestyle than just something to sip. If you haven't already tried this healthy fermented beverage and are looking to boost your gut health, grab a bottle or can, and pull up a chair. I drank kombucha every day for 30 days and am here to tell you all about my experience. Read on to learn more, and when you're finished, be sure to check out I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile.

What exactly is kombucha?

Kombucha is a cold tea drink made with sugar, tea, yeast, and bacteria, according to the Mayo Clinic. Yeast and bacteria are grown together to make a "culture," which is then combined with the tea and sugar and given time to ferment. The final product is a beverage that contains B vitamins, vinegar, and amino acids.

One of the many qualities people love about kombucha is its probiotic content. "Kombucha is a fermented food/beverage and consuming healthy bacteria can maintain gut health and promote overall health and wellness throughout the body," explains Amy Shapiro, MS, RD, CDN—the founder and director of Real Nutrition, a New York City-based private practice dedicated to healthfully and successfully guiding clients to their optimal nutrition, weight, and overall wellness.

Because kombucha is typically made with black or green tea, it's also chock-full of antioxidants, which are essential for fighting inflammation and promoting overall better health. As if this drink couldn't get any more impressive, kombucha helps to improve your cholesterol levels, manage blood sugar, and assist with the metabolism of carbs. "It is a great alternative to other beverages that are often higher in sugar and processed ingredients," Shapiro adds.

My kombucha experience:

I spent 30 days alternating between two brands of kombucha—Health-Ade and Remedy—and drank approximately eight to 16 ounces per day in the morning. These were the things that I noticed:

1. I reduced my bloating and realized it's all about finding the right balance.

I naturally have a super sensitive stomach that's prone to bloating. Kombucha made me feel extra bloated when I started drinking it. I didn't know if this was something to be concerned about but learned that it's actually quite common if you drink more than you should. Because kombucha is a carbonated beverage, it has carbon dioxide gas bubbles, which can result in bloating.

I started my test period drinking up to 16 ounces of kombucha per day, but as I experienced increased bloating over the first week, I cut back my consumption to eight ounces per day by the end of week one and continued with eight ounces for the remainder. This daily amount helped reduce my bloating quite a bit, and my stomach happily adjusted. (After all, probiotics and fermented foods/beverages help alleviate bloating, and I wanted this benefit!) I feel that once I established the right amount of kombucha for my body, it did all of the good things I wanted it to do. However, the right amount may vary for each individual.

2. I felt a bit more energized.

Waking up in the morning and feeling energized throughout the day has always been challenging for me, which is why I chose to drink kombucha in the a.m. Although nothing will replace my first cup of black or green tea first thing upon waking, I enjoyed this ultra-refreshing treat and extra energy boost around 10 or 11 a.m. Interestingly, Health-Ade Kombucha contains between five to 15 milligrams of caffeine in each serving, which is comparable to one cup of decaffeinated coffee.

3. I feel my gut health improved.

Both mentally and physically, I feel like my overall gut health improved, which is major since a healthy gut is a key player on my self-care priority list. Kombucha kept my system very regular (which is typically an issue for me). Because it's chock-full of probiotics and goodness, the beverage also mentally made me feel that I was consuming something incredibly nutritious on the regular (similar to taking daily vitamins).

Overall, I think kombucha is a quick and seamless addition to my lifestyle, and it only improves it. I drink tea for my morning caffeine fix, exercise, eat healthy, take multivitamins and supplements, and have now added kombucha to my daily routine.

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