Fitness, Health and Wealth

Most people have the same goal when working out: build muscle. But the methods used to achieve that goal can vary widely. To help you get on the right track, it’s a good idea to stick with what works, like a hypertrophy leg workout. Not familiar with the hypertrophy strategy ? Here’s a quick primer. Hypertrophy 101 Any hypertrophy routine requires three key factors in order to deliver gains: Volume: This refers to the total number of sets (and cumulative reps) of work the muscle is exposed to in a workout or across several workouts. Intensity: The amount of loading a muscle takes on. Mechanical Tension: This refers to the muscle spending time under tension throughout its functional range of motion. Doing that requires looking closely at the muscle’s action within the body and prioritizing exercises that challenge the muscle through as much of its range of motion as possible. For lifters who have a solid fitness foundation, the best way to achieve hypertrophy benefits is to z...

The best time to start doing something good for you is… probably tomorrow, right? That’s when you’ll have the motivation to start waking up earlier, going to the gym , eating healthier , learning a language, and practicing piano. Or maybe Monday is better. “Nine times out of 10, what gets in the way of all the starting is our emotional response,” Tim Pychyl , Ph.D., author of Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change , tells Men’s Journal. “Though most of the time, we’re not even aware of what it is.” Which is why the first step to starting something is to identify your emotions—the ones that go deeper than feeling flat-out lazy. What’s really stopping you? Frustration? Fear? Anxiety? Defeat over all you’ve started before but never finished? “Okay, yeah, you’re feeling all those things,” says Pychyl. “But you’re not going to fix any of that right now. And do you want this hanging over your head tomorrow? No. Then what’s the next action?” Whether ...

Working long hours in a sweltering office, sweating your life away in ‘hot flushes’? You’re not alone. More and more workplaces need to implement strategies to support women through the menopausal period and this is exactly how they can do that. from Health | body+soul https://ift.tt/0kWeHbX

Toni Riley, pharmicist and Project Manager at the RUM Project (Return Unwanted Medicines), discusses the risks of throwing away medications for your family's - and the environment's - health.  from Health | body+soul https://ift.tt/Y64FeAi

Toni Riley, pharmicist and Project Manager at the RUM Project (Return Unwanted Medicines), discusses the risks of throwing away medications for your family's - and the environment's - health.  from Health | body+soul https://ift.tt/nu3DxUP

You might not want straight-up tree trunks for legs , but if you’re craving more solid muscle mass—especially in the notoriously tough-to-build calves—you need targeted calf exercises, aside from just hammering your lower body in colossal leg-day workouts. Calves can be especially challenging. We’ve heard plenty of lifters complain that they just don’t have the right genetics to build big calf muscles . But these stubborn muscles can grow, if you approach your workouts the right way. First, some anatomy: The calf is made up of two main muscles. The gastrocnemius is a lower leg muscle that sits just under the skin, and it makes up the bulk of the calf. Then there’s the soleus, a wide, flat muscle that starts below your knee and runs down your lower leg, connecting to the Achilles tendon above the heel. These muscles connect the knee and ankle joint to help with knee flexion and extension so you can walk, run, and jump. Here, we’ve compiled some of the greatest muscle-building calf ...

A sprained ankle can be painful and require recovery & restoration. But once you're ready to run again, be sure to apply these tips and helpful exercises! from adidas Runtastic Blogadidas Runtastic Blog https://ift.tt/iVYRPJZ