Body Fat
Diet & Nutrition

What You Need To Know About Body Fat

Here’s the most important points to understand about body fat Fat (variously known as body fat, adipose tissue, or just plain fat) is essential to life. It’s not possible to have “zero body fat”, nor would such a condition be desirable. Fat serves to store energy for later use by the body, it cushions the body and organs, and serves as insulation. But perhaps most importantly – body fat is part of the endocrine system – the body’s system of glands that produce hormones that regulate metabolism, growth, tissue function, sexual function, reproduction, sleep, mood, and other things. This is a relatively recent finding – and it has important health considerations. Why Understanding Your Distribution of Body Fat is Important [Read more …]

Tape Measure
Diet & Nutrition

Waist Size – Why It Matters

Waist Size is a Key Indicator Of Health and Risk of Serious Illness Waist Circumference (or distance around the waist) is an important indicator of an individual’s amount of abdominal obesity, which is fat held around the stomach. Excess abdominal fat, resulting in waist sizes greater than 35 inches for women or 40 inches for men, is strongly associated with an increased risk of type 2 diabetes, cardiovascular disease, and death. To measure waist size: Place a tape measure around your body at the top of your hipbone (normally at the level of your belly button.) Ensure the tape measure is level (horizontal around the waist), and snug, but should not be compressing the skin. Do not hold your breath [Read more …]

Body Mass Index - BMI
Diet & Nutrition

BMI – Body Mass Index

BMI is Body Mass Index. Body Mass Index is a formula that uses weight and height to estimate body fat for adult men and women. The BMI is a controversial – it’s easy to calculate but it can’t possibly accurately measure your body fat. The calculation doesn’t consider body composition including individual factors such as bone or muscle mass. Height in inches: Weight in pounds: Calculate BMI Shortcomings of BMI As mentioned previously, the BMI is easy to calculate, but not a high precision measurement. Because it’s a simple calculation based solely on height and weight, it can’t take into account individual factors. When calculating your BMI, consider the following special conditions that may apply. The BMI may: Underestimate body [Read more …]

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

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 …]

Sunset at Barbell Beach
Aging & Health

The Top 5 Reasons You Should Be Fit At Midlife

Are you Fit At Midlife? Here’s the top 5 reasons you should strive to be. Reason #1 – Diabetes is at an all time high A recent Gallup report shows that in the US diabetes is at an all time high. Despite the greatest awareness of Type 2 Diabetes in recent times, the rates are still rising? Why? Reason #2 – Being Fit At Midlife Seems To Reduce Cancer Risk Later A recent study shows that being fit at midlife reduces the risk of developing certain types of cancer. What’s more, it also appears to reduce the risk of dying from other types of cancer. Reason #3 – Fitness – The Fountain of Youth? According to this recent study High [Read more …]

Snatch - an olympic weightlifting exercise performed with a barbell.
Exercise

AMRAP – As Many Reps (or Rounds) As Possible

What is the AMRAP technique? AMRAP can be dual meaning – As Many Reps As Possible or As Many Rounds As Possible. It’s a strength and conditioning (muscular endurance) training technique. The goal is to perform as many repetitions (“reps”) of an exercise movement as possible, or “rounds” of multiple exercises (such as push-ups, pull-ups, and squats). AMRAP may also specify a timeframe in which the work must be completed. AMRAP is popular in CrossFit. Choose an exercise. Anything that uses a barbell – Olympic or power bar, kettlebell, air bike or dumbbell would be an excellent choice. Start a stopwatch or timer for some time period, if specified. Perform repetitions of the exercise or multiple exercises, resting as needed [Read more …]

One way to achieve muscular hypetrophy is to use Escalating Density Training, or EDT. The combination of high volume and moderate intensity is the perfect formula for big muscle size.
Exercise

EDT – Escalating Density Training

What is the EDT technique? EDT is Escalating Density Training. It’s a hypertrophy training technique (think big muscles). The goal is to perform as many reps as possible in a given timeframe, using antagonistic exercises, which work opposing muscle groups. Choose two antagonistic exercises – such as a pull and a press movement. Front squat and hamstring curl are one example, or bicep curls and tricep press. Choose a weight that is your 10RM (10 Rep Max) for the exercises. Start a stopwatch or timer for 15 minutes. Perform 5 reps of each movement, in an alternating fashion Rest as long as needed and repeat, letting the number of reps drop as you fatigue (sets of 4, then 3, etc.) [Read more …]

Battle ropes are a great thing to do in Tabata or HIIT style training
Exercise

How To Workout With Tabata Training

What is Tabata Training? Tabata is a high intensity training method for conditioning and fat-burning. Let’s find out how we can do a tabata workout, and what some great tabata exercises are. Tabata in a nutshell Start the clock or timer Perform the chosen exercise with as much intensity as possible, and as fast as good form permits for 20 seconds. Rest for 10 seconds. Repeat for 8 work and rest cycles (a total of 4 minutes.) Optional: Collapse on the floor at the conclusion of what is likely the 4 hardest minutes of your week! The most recent research in 2018 about Tabata concluded that: “…variations of the Tabata Protocol seem to be indicated to provide increases in aerobic [Read more …]

Alarm Clock - used for interval workouts
Exercise

EMOM Technique – Every Minute On the Minute

What is the EMOM technique? EMOM, or Every Minute On the Minute is an intensity technique for conditioning training. This is an interval workout method closely tied to CrossFit and other popular training methods. Start the clock or timer On the start of the minute, perform the chosen exercise for the specified number of reps Rest for the remainder of the minute Repeat for as many intervals as required A simple example: Perform 10 deadlifts with 225 lbs, every minute on the minute for 10 minutes total. What sort of exercise should I use with EMOM? What sort of exercises work best with EMOM? Honestly – anything! There are some caveats to using exercises which are too risky to perform [Read more …]

Free Workout Timer screenshot
Exercise

The Best Free Workout Timer

About the FitAtMidlife Free Workout Timer Are you in need of a workout timer? We’ve got a great one, for free. It works with Windows, Mac, iPhone, and Android (and tablets like the iPad too). It’s one of the most full featured fitness timers to be found for free, and it’s been used by thousands of people world-wide for many years. To access the free workout timer, simply click here now: https://fitatmidlife.com/timer Why use this timer over any of the other of dozens on the Internet? Well it’s got sound and it’s highly customizable – make the text size bigger and change colors. Don’t like the sounds? Change the sounds. It works on ANY size display – from the smallest [Read more …]