Tim - Fit at Midlife

A low carbohydrate diet could increase energy expenditure during weight loss maintenance

Study Shows Low Carb Diets Increase Calorie Burn

January 26, 2019 Tim Comments Off

A new study published in the medical journal The BMJ shows that low carbohydrate diets cause people to burn more calories as compared to medium and high carb diets.[1] The study showed that those who eat low carb diets may burn an extra 230 or more calories per day. The purpose of this study was to test the Carbohydrate-Insulin Model. This model theorizes that the increase of the hormone insulin after eating carbohydrates predisposes the body to store body fat rather than using the nutrients for energy. Many foods high in carbohydrates such as simple sugars are known to greatly increase insulin levels. The impact these foods have on insulin can be estimated using the glycemic index and glycemic loads. [Read more …]

An indoor rower such as the Concept2 Model D Rower is an excellent way to get a low-impact, full body workout. Concept2 rowers are very popular in CrossFit WODs.

Concept 2 Model D Indoor Rower – Buyer’s Guide

July 18, 2020 Tim 1

Indoor Rowing is excellent exercise – full body but low-impact. And it can be used for steady state cardio or interval training such as HIIT. To row indoors you will need an indoor rower. We recommend the Concept 2 Model D Rower – it’s the one you see at the CrossFit box. Why? Concept 2 is the gold standard for indoor rowing machines. They have over 40 years experience designing and building exercise equipment that can be used by the novice, a world-class athlete, or anybody in between. Therefore we think this is the best indoor rower. It’s our recommended model for use at your home or in the garage. It’s compact (requires only 9 x 4 feet of space), [Read more …]

A map showing projected life expectancy by nation in the year 2040. The US life expectancy is projected to improve minimally between 2016 and 2040.

Study Predicts Minimal Life Expectancy Improvements for US

October 21, 2018 Tim Comments Off

A new study published in the medical journal The Lancet shows that US life expectancies will improve minimally between now and the year 2040.[1] The average life expectancy of a citizen of the US was 78.7 years in the year 2016. In the year 2040, the average life span is expected to be only 79.8 years, for a meager 1.1 year increase. This improvement is especially small compared to other Western nations. In contrast, life expectancy improvements globally will average a gain of 4.4 years in the same time frame. The study used a forecasting model to predict the life expectancy improvements, and makes assumptions about the health risk factors that will impact lifespan in the year 2040. For example, [Read more …]

Treadmill in a gym - running on the treadmill is one way to improve physical fitness in the gym or at home.

Aerobic Fitness Shows Significant Benefits For Health

October 21, 2018 Tim Comments Off

A new study published in the Journal of the American Medical Association shows that people with the highest levels of aerobic fitness have the least chance of death.[1] The study shows that lacking aerobic fitness is greater than or equal to traditional health risk factors such as cardiovascular disease, diabetes, and smoking. In the study over 120,000 participants were tested for cardiorespiratory (aerobic) fitness on a treadmill. This is a significant improvement over other studies that have used self-reported exercise activity. The bottom line that the participants who performed highest on the treadmill test, tended to have the least chance of death. Another significant finding is that it seems there is no upper-limit on the benefits of fitness – even [Read more …]

Rogue Fitness offers the ZEUS Custom Build-A-Bar option - choose custom colors, text, and even images for your Rogue Ohio Bar or Bella Bar 2.0

Rogue ZEUS Build-A-Bar – Custom Barbell Design

August 31, 2019 Tim 2

Rogue Fitness makes the best Olympic barbells for CrossFit and powerlifting training. And now, you can choose a variety of custom colors and design options on these barbells thanks to their new ZEUS | Custom Build-A-Bar ordering page. How do you get the Ohio Bar or Bella Bar 2.0 of your dreams? Click to See ZEUS Build-A-Bar Options on the Rogue Website How does this work? First of all, they start with two of the most versatile and popular bars – the Rogue Ohio Bar and the Bella Bar 2.0. Need the ideal Olympic Barbell? Read our Olympic Barbell guide to find out which barbell is right for you. The Ohio Bar is a rugged bushing bar that is equally [Read more …]

Rogue Fitness SR-343 Mach Speed Rope - Rogue's most advanced jump rope

Speed Ropes

January 30, 2021 Tim Comments Off

Let’s talk about speed ropes – a variation on the jump rope or skipping rope that spins much faster than a regular rope. Why a speed rope? The increased speed helps improve coordination and timing. The super fast spin makes some moves easier – such as the double under or triple under. But you’ll be turning the rope (it’s a cable really) more, and jumping more – so a speed rope can also be a great improvement on the endurance building aspects of jumping rope. In a nutshell it makes jumping rope that much more of an intense (and therefore effective) workout. We’ll look at some options from Rogue Fitness – they have the widest range of speed rope options [Read more …]

An athlete using the Victory Multi-Grip functional trainer

Functional Trainer Cable Machines

April 10, 2022 Tim Comments Off

Let’s talk about functional trainers, also called cable machines. What’s a functional trainer? Here’s an example – the Victory FT-5000 Multi-Grip Functional Trainer from Rep Fitness. This is our top pick for an affordable functional trainer for your home gym or garage gym in the year 2022. A Functional Trainer is a cable machine that uses two independent weight stacks, pulleys, and cables (with handles) to provide unique workout benefits. Here’s the functional trainer cable machines that we will cover: FT 5000 Victory Multi-Grip Functional Trainer This functional trainer from Rep Fitness has everything we’d look for – two 220 lb weight stacks, height adjustable handles, pull-up handles, and plenty of attachment options. All that – and a great price. [Read more …]

PIG FDT Alpha Gloves have been proven in combat by US Special Operations soldiers who require MAXIMUM dexterity for fast & accurate shooting

Best Gloves for Rucking and Physical Training

December 1, 2020 Tim Comments Off

What are the best gloves for rucking or other outdoor physical fitness training? We’ll take a look at some options for protecting your hands in this article. What is Rucking? Rucking is walking with a loaded backpack. It’s a cheap, simple exercise that burns calories and builds aerobic endurance due to the added weight on your back. Burn more calories than walking and with less impact than jogging. And you can do this anywhere you can walk – in an urban or rural setting. Do you need gloves for the ruck march? Maybe not. But, if you are participating in a GORUCK challenge event, gloves can help. As an example, you may end up doing bear crawls, push-ups, or carrying [Read more …]

Mediterranean Diet comes from the towns of Southern Italy, Greece, and elsewhere. It is a moderate to high fish diet, amongst other things.

Is the Mediterranean Diet Good for Longevity?

September 29, 2018 Tim Comments Off

If you are searching for a nutrient-dense diet that may make you feel invigorated and help you live a long, healthy life, consider the Mediterranean Diet. Studies show compelling evidence that this diet can increase lifespan. But first, let’s review what the Mediterranean Diet is. What is the Mediterranean Diet? Many people have heard of the Mediterranean Diet. Like its name suggests, the premise bases meals on the types of foods traditionally found and eaten in sixteen Mediterranean countries. Picture the growing climate of areas like Spain, Greece and Italy, and you will have a general idea of what may comprise typical diets. The Mediterranean region features rich in plants and olive oil. Carbohydrate sources are whole grains, fruits and [Read more …]

Best Women’s Olympic Barbell

April 28, 2020 Tim Comments Off

Let’s look at some options for the best women’s Olympic barbell for CrossFit. First of all – do women need a special barbell for weightlifting? Short answer – they don’t. But, women’s barbells have a shaft diameter of only 25 mm. Compare this to the 28 or 29 mm diameter of a men’s bar. It is 10% less diameter. And that means it’s easier to grip for those with smaller hands. Here’s the barbells we are going to review today. Read on to find out about the important qualities of the best women’s barbell. Rogue Bella Bar 2.0 15kg women’s bushing bar – A multipurpose bar, made in the USA with 190K tensile strength steel. Outstanding Rogue Fitness quality. (Rogue [Read more …]