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The Paleo Diet - healthy, nutrient dense foods that are highly compatible with the human body
Diet & Nutrition

Paleo Quick Start Guide – 6 Easy Steps to Start Eating Paleo Today

The Paleo diet isn’t really meant to be a temporary weight loss regimen. It’s a lifestyle. This nutritional strategy claims to leverage our body’s evolutionary eating adaptations for maximum health. Maybe you want to reap the benefits of this healthy style of eating but don’t know where to start. We’ll give you a quick start guide here. For a full run-down on the philosophy behind the Paleo diet and the benefits, read our article The Paleo Diet – Is It Right For You? Consider this the cliff notes version to get started quickly. Contents Step 1 – Understand food eliminations Step 2 – Clean out the fridge and pantry Step 3 – Load up on what you can eat Paleo [Read more …]

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A Rogue Olympic weightlifting barbell - loaded with Rogue training bumper plates
Equipment

Starting Your Own Garage Gym – The Olympic Barbell

In this article, we’ll continue the discussion about starting your own garage gym. We’re going to talk about what is probably the most essential piece of gear – the Olympic weightlifting barbell. What is an Olympic Weightlifting Barbell? It’s the 7.2 foot long weightlifting bar used as a standard in competitive weightlifting, including the Olympics. A men’s Olympic bar is a metal bar that is 2.2 meters (7.2 ft) long and weighs 20 kilograms (44 lb). The outer ends are 50 millimeters (2.0 in) in diameter, while the grip section is 28 millimeters (1.1 in) in diameter, and 1.31 meters (4.3 ft) in length. On both ends of the bar are rotating sleeves on which the Olympic weight plates (plates [Read more …]

Rogue GH-1 GHD - Glute Ham Developer bench from Rogue Fitness
Equipment

Glute Ham Developer – Guide to the Best GHD For Your Home Gym

Let’s talk about the Glute Ham Developer or GHD, also known as the Glute Ham Bench. What is it? It’s a piece of strength and conditioning equipment that let’s you perform very potent posterior chain exercise including the Glute Ham Raise (GHR), the abdominal destroying GHD Situp, and even a poor man’s version of the reverse hyperextension. More About The Glute Ham Raise Want to find out why the Glute Ham Raise (GHR) is an awesome exercise? We’ve got you covered in this article: Why the GHR is a great leg workout. A GHD is a great investment for a home or garage gym – but it’s also a pricey piece of equipment. It’s worth your time to figure out [Read more …]

Breakfast idea that is Paleo diet friendly
Diet & Nutrition

The Paleo Diet – Is It Right for You?

What is the Paleo Diet? Today we’re going to talk about the Paleo diet – a nutritional strategy (and lifestyle) that claims to leverage our body’s evolutionary eating adaptations for maximum health. The Paleo diet requires eating the foods our ancient ancestors ate and to avoid modern foods (and quantities) that aren’t compatible with our bodies. The core premise of the Paleo diet is that modern foods and diets have strayed too far from what our bodies and digestive systems have adapted to via tens of thousands of years of evolution. Further, its proponents believe modern foods and the associated mismatch with our real dietary needs is the biggest driving factor behind the modern “diseases of civilization”: Type 2 Diabetes [Read more …]

An omelette can be part of the ketogenic diet - it's low carb, high fat and protein content fits within the guidelines for ketosis
Diet & Nutrition

What is the Keto Diet?

What is the Ketogenic diet? It’s a high-fat, low-carb diet that sends your body into a state of ketosis, during which it primarily uses dietary fat and body fat for energy instead of glucose from carbs. Ketone bodies, which are the by-product of the metabolism of fat, rise to elevated levels in the blood. Ketosis is generally recognized to occur when ketone levels rise to 0.5 mmol/L or more. This can happen about 2 days after starting severe carb restrictions – which means eating less than 20-35 grams of carbs per day. However, it can take 4-6 weeks before the body is fully adapted to ketosis. Keto, as the ketogenic diet is known, is a low-carbohydrate, high-fat diet that forces [Read more …]

Rogue Echo Colored Bumper Plate for an Olympic Weightlifting Barbell
Equipment

Garage Gym – The Olympic Weight Plates

In this article, we’ll continue the discussion about starting your own garage gym. If you’ve been following along, you’ve picked out a power rack that will let you safely pre-position and lift heavily loaded barbells for the essential, basic, strength training movements, and you’ve zeroed in on an Olympic weightlifting barbell that will meet the needs of your preferred training style, such as CrossFit, that requires a mix of the classic strength exercises as well as Olympic lifts. But a barbell with no Olympic weight plates isn’t a challenge for very long. In this article, we’ll discuss the Olympic style weight plates you need. The Olympic barbell uses weight plates with a 2.0-inch diameter hole in the center. Beyond that [Read more …]

Rucking - walking or hiking with a loaded backpack - it's simple and effective.
Exercise

What is Rucking?

Rucking is walking with a loaded backpack – and not just in the woods! “Ruck”, short for “rucksack”, is military slang for a backpack. This is a cheap, simple exercise that burns calories and builds aerobic endurance due to the added weight. Rucking Tips – The basics Grab a backpack. Load it with about 10% of your bodyweight (as a beginner). You can use bricks, dumbbells, weight plates, or anything else that will fit. Walk – the distance and pace is up to you. Also known as foot marching, ruck marching, but usually just plain “rucking” – it’s deceptively effective. It sounds simple, but it can burn up to two times the number of calories when compared to an unweighted [Read more …]