Health

The 7-Day Meal Plan to Clean Up Your Diet

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6 Diet Rules to Follow If You Want to Get Stronger

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5 Anti-Acne Products We Love: Spring 2018

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Measure Your Calorie Intake With This Digital Kitchen Scale


Tare Digital Kitchen Scal
Citizen Goods

Whether you’re making a pre-workout snack or a post-workout meal, it’s smart to measure your intake so you can fuel your performance with precisely what your body needs. With a Tare Digital Kitchen Scale, add a sleek measuring device to your kitchen that lets you do just that while also saving food and money over time. 

If you’re a dedicated macro-counter, you know how slow and painful it is to measure ingredients to a tee when all you want to do is eat. This digital kitchen scale eliminates that struggle so you can enjoy what matters most—cooking your favorite dishes quickly and fueling your body for maximum performance, while still sticking to your daily macro count. The scale is easy to use and super accurate, displaying the weight of your ingredients—up to 11 pounds—minus the measuring cup or container they’re in, so you always get a perfect measurement.

Plus, it conveniently toggles between milliliters, grams, fluid ounces, and pounds/ounces, with the touch of a single button. This makes following new recipes incredibly simple, especially when a recipe calls for both metric and standard systems. The easy-to-clean scale also comes with AAA batteries and automatically shuts off, which saves you money now and in the long run. Even better, its stainless steel design looks great on countertops, making your kitchen a bit more stylish as well as practical.

Measure your intake with precision and get more from your workouts with a Tare Digital Kitchen Scale for $30—53% off the original price of $65.

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All About VO2 Max and How to Improve It


Man Taking VO2 Max Test
Science Photo Library / Getty

Chances are, you’ve heard “VO2 max” before—maybe you read it on the internet or heard it during the ramblings of a professional bro scientist. But what exactly is a VO2 max? Can it help you reach your goals? And should you even care about it? Get all the breathy details at right in our VO2 max master class.

What It Is

A measure of the amount of oxygen that’s used during exercise—it’s measured as milliliters of oxygen used in one minute, per kilogram of body weight. It’s evaluated through prolonged and intense incremental exercise tests, done on a treadmill or bike, that are taken to failure.

How It Works

It’s simple: The more oxygen that you have available to you during exercise, the better you’ll perform and the faster you’ll recover from activity. Also, according to John Sardos, a strength coach for the Army West Point men’s hockey team, your VO2 max indicates the type of athlete you are. A high VO2 max means you may be better suited for endurance sports, while a lower one could mean you’re more apt for explosive sports.

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How to Improve It

Cardiovascular interval training once or twice a week can enhance your VO2 max and enable you to recover more quickly between your strength-training sets. Try the protocol below.

The VO2 Max Enhancer

  1. Set a treadmill to near maximal speed. Sprint for 45 seconds to 1 minute.
  2. Cut the speed in half and continue to run for 1½ to 2 minutes. Repeat for 10 minutes.
  3. Once you get to 10 minutes of work done, work to 20. Once you hit that, aim to cut time from your slow runs.

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Train More Than Your Body With This Productivity Bundle


Guy With Book
Pexels

Although training your body is crucial for your happiness and health, it’s also vital to seek challenges, grow, and be productive in the other areas of your life. With The Ultimate Productivity Bundle, get the tips and tricks that make training your soul and mind easy so you can unleash your most productive self—all for less than $40.

We’re pretty sure you have a strong body; this bundle helps you train in the other areas of your life. Learn how to find purpose in life while maximizing your impact, so the time you’re spending outside the gym is just as meaningful as the time you spend lifting weights. You’ll get 10 guidelines from some of history’s most successful people in a step-by-step framework, which means discovering—in a straightforward way—the mindsets, principles, and actions for your purpose.

Besides some guided soul-searching, this bundle—featuring eight courses and 27 hours of video content—helps you hone your mind. As you move from time management to public speaking and speed reading, you’ll be able to conveniently access the materials and tools that help you sharpen your mental abilities. By the end of these courses, you’ll be able to change not only your life, but also the lives of everyone you meet.

Be your most productive self with The Ultimate Productivity Bundle, available now for just $36

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The 30-Minute Dumbbell Workout to Build Your Quads

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4 Rules for Making a Muscle-Building Protein Shake

Protein Shake

EXTREME-PHOTOGRAPHER

With so many poor quality, ready-to-drink meal replacements and high-sugar smoothies on the market, it can be confusing to figure out what works best for you and your nutritional needs. If you’re serious about getting big and staying lean, you need to make your own “super shakes.” There are four key rules to follow when trying to construct a proper muscle-building shake.

Rule #1: Use a High-Quality Protein Source

The first rule is probably the most familiar. It doesn’t matter what your goals are, you need to have some protein to help maintain blood sugar levels to increase energy, and amino acids to aid in recovery, fat loss, and muscle growth. Protein powders also have more branched chain amino acids and better overall amino acid profiles. My favorite is grass-fed whey protein, but there are many other whey protein powders that I like as well. Always look for protein powders that have minimal additives such as sugar and other fillers. Here are some other choices in order for carnivores and vegans alike.

  • Whey
  • Brown Rice Protein Powder
  • Pea Protein Powder
  • Hemp Seed Protein Powder

SEE ALSO: 11 Best (And Worst) Whey Protein Powders

Spinach smoothie

Johner Images

Rule #2: Add Green Food Powder Supplements and Leafy Greens

Our consumption of green foods and vegetables is way down. Due to the convenience factor, cost and the abundance of additive-filled fast food and gas station food items, veggies just are not in our food chain as much as they should be. The best way to get a boatload of phytonutrients, vitamins, and minerals in your daily nutrition protocol is to add a green food powder or a few cups of various leafy greens to your “super shake.” This will help make up for the lack of nutrients you are not getting from convenience foods, missed meals or overcooked veggies when you eat out during lunch and dinner.

I prefer green food powders as they can give you a better bang for the buck by having spirulina, chlorella, wheatgrass, and sea vegetables. These are nutrient-dense foods that are hardly ever found in our regular diets, so I like them over leafy greens since we are more likely to eat those. I am critical about what types of brands to buy. If you do not want to buy a green food powder, here are some examples of some leafy greens to add. I would shoot for 2-4 cups per shake.

  • Kale
  • Spinach
  • Collard greens
  • Mustard greens
  • Dulse and other sea vegetables
  • Romaine
  • All other leafy greens

Handful of Nuts

mikroman6/Getty Images

Rule #3: Healthy, Smart Fats

We used to be a nation in fear of fat, but luckily the mainstream media has caught on to the fact that omega-3 fatty acids and other essential fats are critical for brain function, reducing inflammation and improving other cellular functions in the body. It is true that not all fats are created equal, so you must choose the right ones. In general, the fats that are found in nature and are not man made or pumped up with hormones and antibiotics are very beneficial. Plant-based fats and marine oils that are not processed or hydrogenated will work best for these super shakes. Avoid vegetable oils that are high in omega-6 fatty acids.

Various nut butters also offer some great monounsaturated fats and provide great taste to mix it up once in a while. You can use the whole nut, which is even better since it is in it’s most natural state, but in my experience, the nut butters tend to blend up a little better.

Extra virgin coconut oil (EVCO) is also a great choice. EVCO has very unique properties as it contains and abundant amount of medium-chain triglycerides (MCTs) that the body uses to produce energy. The health benefits include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism. 

Try 1-2 tablespoons of any of the following depending on your taste and needs.

  • Cod Liver Oil, Fish Oil, Krill Oil, other Marine Oils (lemon or orange flavored)
  • Extra virgin coconut oil
  • Almond or butter
  • All Natural peanut butter
  • Macadamia nuts or butter
  • Cashews or cashew butter
  • Hazel nuts or butter
  • Brazil nuts or butter

Fruits

Guido Mieth

Rule #4: Use Whole Fruit, Not Fruit Juice

Using the whole fruit is a much better option than using fruit juice. When you use just the juice you miss out on all of the phytochemicals and fiber that the flesh and skin of fruits have in them. Using just the fruit juice also can add up to a lot of calories fast, with almost all of the calories coming in the form of sugar. The only way you should use any fruit juice is to mask the green food flavor, if necessary, or to add a big burst of nutrients. Good “juice-only” tactics would be to add an ounce of tart cherry juice concentrate or pomegranate juice. These two juices provide a ton of antioxidants with fewer calories, so they do make the grade.

I like fruits that are low-glycemic and provide a ton of nutrients. My favorites are blueberries, strawberries, blackberries and raspberries. You must also go easy on the portion size. Depending on your caloric needs for fat loss and muscle gain,

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This Vacuum Sealer Keeps Your Meal Prep Fresh


Air Lock Vacuum Sealer.
Citizen Goods

If you’re hitting the gym before or after work, you know there’s not enough time to cook every day. That’s why meal prepping is a great idea for those who need to fuel their daily workouts. And with an Air Lock Vacuum Sealer, you can meal-prep your food quickly and make it last longer.

The Air Lock Vacuum Sealer is an easy-to-use and affordable vacuum sealer that extends the life of even the most perishable foods threefold. Just put the food you want to save in one of the free included vacuum sealer bags, and connect it to the vacuum sealer unit. Then, in 15 to 30 seconds, all the excess air is removed from the bag. With all that air gone, your food—whether that’s chicken from last night or the vegetables you’re having for lunch tomorrow—is safe from spoiling.

Plus, the vacuum sealer lets you marinate meat, chicken, fish, and other proteins in minutes, which means you’ll prepare meals for the week in no time and get the chance to relax during your downtime. As for storage? The included bags, which seal food in seconds, are freezer-friendly and leak-proof to boot.

Save time and money by meal prepping smarter with an Air Lock Vacuum Sealer, available now for $29.95. That’s 50% off the original price of $59.95.

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Ford takes on Uber and Lyft with its own medical transport service

Ford isn't remaining idle while Uber and Lyft start medical transport services. It's launching a GoRide service that offers non-emergency transportation for patients who may have challenges reaching appointments on time. Health care providers can b…

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4 Healthy Recipes Featuring Lesser-Known Health-Boosters

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Healing Chicken Bone Broth

Healing Chicken Bone Broth

Jarren Vink

By now, you’ve probably heard of the health benefits of trendy bone broth. Here’s how you can make your own. Get more unexpectedly physique-friendly recipes here.

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Directions: 
Add water to a large pot and place chicken in it. Bring to a boil over high heat. Skim off the foam and discard.
Add remaining ingredients. Bring to a boil again, then cover and simmer for 4 to 8 hours.
Strain chicken and vegetables from the liquid. (You can use the chicken for chicken salad later.) Pour the stock into an airtight container and refrigerate, letting it congeal overnight; or keep it frozen for up to 3 months.

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Hemp Milk Smoothie

How To Make Hemp Milk Smoothie

Jarren Vink

Hemp milk isn’t just a lower-calorie alternative to milk, it’s also packed with anti-inflammatory omega-3 fats. Get more unexpectedly physique-friendly recipes here.

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Directions: 
Blend all ingredients in a blender until smooth.

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Raw Kale and Help Seed Salad

How To Make Raw Kale and Help Seed Salad

Jarren Vink

Unassuming hemp seeds may help fend off heart disease, and organic kale is a nutritious choice for the base of this salad. Get more unexpectedly physique-friendly recipes here.

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Directions: 
Place kale, avocado, tomatoes, and hemp seeds in a large bowl and toss with olive oil, vinegar, salt, and pepper. Mix thoroughly until all the leaves are coated with dressing and seeds. Serve immediately.

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Hearty Turkey Chili With Cilantro and Turmeric

Turkey Chili

Jarren Vink / Getty

You’ve probably used cilantro and turmeric in your cooking before, but these two common ingredients give this dish a serious health boost. Get more unexpectedly physique-friendly recipes here.

No
Directions: 
Pour olive oil in a large, heavy-bottomed pan over medium heat. Add onion and cook 3 to 5 minutes, stirring continually, until onion is translucent. Add garlic and jalapeño and cook 1 minute.
Stir in ground turkey and salt and cook 5 minutes, breaking up the meat with a spoon, until no longer pink.
Add tomatoes and their juice to the pan. Add water, cayenne, cumin, turmeric, black pepper, and paprika. Cook for 30 minutes at a gentle simmer, stirring occasionally.
Add oregano and red beans and simmer 20 to 30 minutes.
Ladle chili into bowls and top with cilantro, scallion, and avocado.

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5 Lunge Variations to Increase Mobility, Strength, and Muscle

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The Best 10-minute Mobility Workout to Loosen Your Whole Body


Man Stretching
Per Bernal

Mobility is earned through challenging, active work, not just passive stretching and foam rolling. When you can take your muscles through various ranges of motion while properly breathing, the nervous system grants greater access to strength and power.

Perform four reps of these four exercises. Do each rep slowly, taking 30 seconds to complete. Hold the end ranges for three seconds.

The Moves

1. Wave Unload

  1. Start in a downward dog position with your heels up.
  2. Tuck the pelvis and shift the body forward, keeping your arms straight.
  3. Articulate the spine like a wave moving one vertebra at a time. As your shoulders travel past the hands, drop your hips and pull the chest through the arms.
  4. Squeeze the shoulder blades together as you look to the sky.
  5. Return to downward dog and repeat.

2. Shin Box Bridge (pictured above)

  1. Start seated, with your knees bent 90 degrees and your soles on the floor.
  2. Straighten your arms, placing your palms on the floor and your fingers facing behind you.
  3. Using a windshield-wiper motion, shift your legs to the left, bringing both knees to the ground.
  4. Next, push off your left hand and reach your right arm over your body toward your left hand.
  5. Repeat on the other side.

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3. Twisted Crescent Lunge

  1. Start in a high lunge, with your right knee over your right ankle and the left heel over the ball of the foot.
  2. Reach your arms overhead.
  3. Twist to the right and open your arms to a T position.
  4. Hold, continuing to drive to the right.
  5. Reverse and repeat on the other side.

4. Crab Reach

  1. Start seated with the soles of your feet and your palms flat on the floor.
  2. Keep your arms straight, with your shoulders over your palms and your legs shoulder-width apart and knees over ankles.
  3. Lift your butt off the ground and bring your right hand in front of your eyes, with the fingers in prayer position.
  4. Lift your hips to the sky, open the left shoulder, and reach the right hand over your body toward the left hand.
  5. Return and repeat on the other side.

—Venus Lau, N.A.S.M.-C.P.T., Los Angeles-based trainer and movement expert.

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How to Add a Pause or Tempo to Squats


The Ultimate Glute Workout
AJ_Watt / Getty Images

THE QUESTION:

What’s the best way to do paused squats?

THE ANSWER: 

“Adding a pause or tempo is a great way to change up your workout while doing a main lift such as a squat,” says Meg Furstoss, M.S., NSCA-C.S.C.S., co-founder of Precision Sports Performance in East Hanover, NJ. With this exercise, you’ll lower down slowly in a count of five, come to a complete stop for one count at the bottom, then drive through your feet to press back to standing position.

Set up for a tempo or pause squat the same way you would for a traditional back, front, or goblet squat, says Furstoss. However, since you’re creating more time under tension, you’ll need to adjust your set-to-rep ratio and weight accordingly. A pause squat is typically more challenging than a traditional version, so your rep count should be lower when using the same weight, she notes.

As with all new exercises, start conservatively and progress accordingly.

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The Full-Body Strength Move That Helped Blake Lively Lose 61 Lbs. After Giving Birth

The blonde beauty recently revealed that heading back to the gym after giving birth to her second baby helped her shed 61 pounds. One move she relied on: the Single-Arm Single-Leg Romanian Deadlift. “With this movement, you’re balancing on one leg, causing your hip to have to stabilize, as well as working the back, glutes, hamstrings, and core,” says Lively’s trainer, Don Saladino, owner of Drive 495 in New York City.

Stand tall with feet together and a dumbbell or kettlebell in right hand at thigh and left arm out to side for balance. Hinge at hips, lowering torso until almost parallel to floor as you lift right leg behind you, toes facing down. The weight should travel straight down in front of right leg. Return to start and repeat. Aim for 2–3 sets of 8–10 reps per leg, three times a week.

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5 CrossFit Workouts to Train Your Upper Body

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