Omg I’m so done with my home workout today. Sweated like crazy! This is what I did. Burpee push-up pyramid. 1 burpee then 1 push-up. 2 burpees then 2 push-ups. Repeat that pattern all the way up to 16 burpees and 16 push-ups. Then go back down. 15…14…all the way to 1. Took me 35 min with some breaks gasping for air and dear life. I loved it. #trainlikeabeastlooklikeabeauty
“More girls should join boys’ teams so it could be a tradition and it wouldn’t be so special.” - 13-year-old Mo’Ne Davis, the 18th girl to play in the Little League World Series in its 68-year history, the FIRST girl to throw a Little League World Series SHUTOUT. Her fastball? 70 MILES PER HOUR. #throwlikeagirl #BlackGirlsROCK
3 Different Rep Ranges for Strength, Hypertrophy & Endurance
There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance:
Strength training entails lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts.
Hypertrophy training, or training to build muscle, entails lifting moderate loads for moderate reps. Often, 8-12 reps is cited as the best rep range for hypertrophy. However, I contest that the 6-15 rep range is more inclusive and accurate.
Endurance training entails lifting light loads for high reps. Specifically, doing more than 15 repsper set trains muscular endurance. Doing such high repetitions places trains the muscle fibers that are resistant to fatigue under stress. In other words, you get better at doing more reps of a certain weight, as opposed to getting better at lifting a heavier weight within a lower rep range.
How Long Should I Rest Between Sets?
How long should you rest between sets? It depends largely on what type of training you’re doing? Here are the basic guidelines:
Two to four minutes of rest between sets is recommended for strength training.
One to two minutes of rest between sets is recommended for hypertrophy training.
Thirty seconds to one minute of rest between sets is recommended for endurance training.
Intensity (or load intensity) technically refers to the percentage of your one-rep max weight used on a set for any given exercise. Practically, though, you can think of intensity as the weight’s “heaviness” (i.e. how heavy it feels, not the actual weight in lbs). High intensity workouts always involve low reps, and usually involve relatively few sets. Low intensity routines are the opposite.
Volume refers to the total work (reps x sets) done in a particular workout session. High volume routines typically involve moderate to high reps and more sets per workout. Low volume routines are the opposite.
Frequency refers to how often you train a particular muscle group or exercise, per week. A high frequency routine can have lower reps and fewer sets and per workout if it involves mostly high intensity training; or it can have higher reps and more sets if the intensity is moderate to low. Low frequency routines are the opposite.
This is not my article. You can check out the who article here
Binge eating disorder affects 3-5% of women (about 5 million) and 2 % of men (3 million). (souce)
Binge eating disorder can leave you feeling stressed, depressed, and out of control. Often times it feels as if no matter how hard you try to control your eating, you’re never fully able to. If this sounds like you, read below for some tips and tricks on how to manage binge eating.
Manage stress.One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
Don’t Skip Meals. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
Avoid Your Binge Foods.You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
Stop dieting.The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.
Exercise.Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
Fight boredom.Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
Get enough sleep.If you’re tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.
Listen to your body.Learn to distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass.
Keep a food diary.Write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
Get support.You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.
All of the above tips are steps that I took to help overcome binge eating and they’re the same steps that I give to people everyday. Please, if you feel like there is no way out, know that there is a light at the end of the tunnel. You are not alone and you can beat this!
* Please do not remove credit of images or steal them, I made all images above*