“Oils ain’t Oils”

Cooking oil can make or break your weight loss journey. It’s like choosing the right fuel for your car. You need the right type to run smoothly and efficiently without unnecessary extra baggage.

Fats are not the enemy when it comes to diet. They’re vital for your body to absorb nutrients, produce energy, and stay full longer. Understanding the difference between healthy and unhealthy fats is key. Healthy fats, often found in certain oils, can aid in weight management and even enhance the taste of your meals.

You might wonder how oils can be part of a healthy diet. The thing is, not all oils are created equal. Some come with extra goodies like omega-3 fatty acids and antioxidants that help your body combat inflammation. These oils help keep the calorie count in check while ensuring that you don’t compromise on the flavor of your meals.

It’s important to balance your flavors and health benefits when choosing cooking oils. Find what works for your taste buds and health goals. Different oils have distinct smoke points and flavors, and they can each shine in different types of cooking, whether it’s dressing a salad or frying up some veggies.

Keep in mind that moderation is crucial. Just because an oil is labeled as healthy doesn’t mean you should drench your food in it. Be mindful of portion sizes, and you’ll set the stage for successful weight management while enjoying delicious foods.

Top Cooking Oils that Promote Weight Loss

Olive oil is celebrated for its heart-healthy benefits and is a staple of the Mediterranean diet. It’s packed with monounsaturated fats, which can aid in lowering bad cholesterol levels. Drizzle it on salads or use it for light sautéing to keep meals tasty and heart-friendly.

Avocado oil, with its creamy consistency and high smoke point, is perfect for cooking at higher temperatures. It’s rich in vitamin E and has been linked to improving skin health. Try using it in stir-fries or as a dressing to add a subtle, nutty flavor to your dishes.

Coconut oil is a bit of a superstar in the weight-loss world, thanks to its medium-chain triglycerides (MCTs). These are quickly absorbed by the body and can provide a quick source of energy. It’s great for baking or adding a tropical twist to your meals but use it sparingly since it’s high in saturated fats.

Flaxseed oil is one of those oils that’s best when you’re not heating it up. Loaded with omega-3 fatty acids, it’s ideal for salad dressings or drizzling on side dishes. These good fats are essential for a healthy diet and are known to support cardiovascular health.

Flaxseed oil is high in omega-3 fatty acids and has been shown to have several health benefits, such as reduced blood pressure and improved regularity. Just 1 or 2 servings a day can be beneficial. Source; Healthline.

Grapeseed oil is light, versatile, and has a mild flavor that doesn’t overpower your dishes. It’s also full of vitamin E and polyunsaturated fats. Use it for baking or quick sears, but make sure to control the portion sizes to keep calories in check.

Grapeseed oil is healthy because it is rich in omega-6 fatty acids and vitamin E. The antioxidant and anti-inflammatory properties of vitamin E and omega-6 fatty acids can help protect against free radical damage to slow aging, help prevent certain chronic conditions, and improve skin health. Source; VeryWellHealth

Why Some Oils Are Bad for You.

You will hear a lot of people say, “If you have any of these oils in your house, do your body a favor and get rid of them” Are they right or wrong?

The answer is not as easy or straightforward as it seems. But I will try to keep it brief by using “nutritional experts” while trying to explain away the “controversy”.

Most nutrition authorities, like The American Heart Association and Harvard Health Publishing, believe that vegetable oils, even highly processed and refined veggie oils, are healthy.

Such claims are disputed by many sources, both expert and amateur alike. Some of the strongest voices arguing that industrial seed oils are unhealthy are (to be frank) vague, anecdotal, and conspiratorial. But some are doctors and nutritionists with citations to many academic studies and trials.

The data favoring veggie oils as heart-healthy is by no means unambiguous. Studies with contrary evidence have prompted even mainstream outlets like Time magazine to declare that “vegetable oil isn’t as healthy as you think.” And veggie oil advocates have had to grapple with the fact that the rise of vegetable oil has so neatly coincided with the rise of obesity. Source; EverydayHealth.

I think this becomes a judgment call YOU have to make. For me, it was made through how I felt after using the different oils and what I felt and still feel body and health-wise.

Using processed vegetable oils does not sit easily with me and I have felt that by using olive oil (And then only certain types) my overall health has improved.

The reason I said only certain types of olive oil is because some “olive oils ain’t olive oils” ( And you wonder why some people give up on trying to be health conscious).

Then when you see bottles of olive oil going for more than a good bottle of wine, you tend to throw up your hands in despair. When going down the slippery slide of pricing it is not uncommon to see costs like $30 to $40 for a bottle of olive oil.

Let’s Look at Lard.

In the past, lard was a common cooking fat in kitchens throughout the world.

Lard is made from 100 percent animal fat (usually pork) that has been separated from the meat. Most lard is made through a process called rendering, whereby the fatty parts of the pig (such as the belly, butt, and shoulder) are cooked slowly until the fat is melted. This fat is then separated from the meat. Once chilled, lard will solidify into a smooth, opaque substance that may or may not have a lingering pork taste, depending on how it’s processed. Source; All Recipes

However, once animal fat raised health concerns in the early 20th century, consumers gradually shifted to trans fats and vegetable oils.
Recent studies have demonstrated that animal fats are not as harmful to diet as previously believed.

Lard has therefore experienced a comeback in recent years. And when you start looking at the cost of lard in comparison to our “healthy” oil, there is no comparison.

When you look at 42 oz for approximately $25 the only other comparisons you would want to look at would be health and taste.

Is Lard Healthy?

When vegetable oils started to arrive on our table, ‘lard” was villainized and it is only recently that it has shown its own health benefits and its versatility has been allowed to shine through.

Even though it is high in saturated fats, if eaten in moderation it does provide a tasty and healthy alternative to those “other’ oils.

Lard has no trans fat or Omega-6 and can provide vitamin D and K2. And the saturated fats are mainly composed of oleic acid, which is also found in olive oil and is known for its heart-healthy properties.

Can Lard be “Tasty”?

Is it tasty then? In a nutshell, Lard has a mild, savory flavor with hints of sweetness. It adds a rich and distinct taste to dishes that enhance their overall flavor. So it can safely be said that it does not detract from any taste sensation of the food and will provide a taste that will enhance flavors.

The U.S.A’s Favorite Brand

South Chicago Packing

• SCP Lard outperforms solid vegetable shortenings in tortillas, fried chicken, pie crusts, biscuits, breads, cakes, and other pastry doughs at a fraction of the cost of butter.
• Superior taste. There’s a reason your Grandmother used lard in everything from pie crusts to fried eggs!
• Naturally contains zero artificial trans fats or partially hydrogenated oils. No artificial ingredients. Clean Label. Gluten-Free
• Natural and sustainable, with minimal processing and promotes nose-to-tail usability

Use Healthy Oils in Your Weight Loss Journey.

Choosing the right oil (or Lard) for your dish can be a game-changer. Different oils work best for different cooking methods. For instance, olive oil is great for low to medium heat and salads, while avocado oil can withstand higher temperatures for frying or roasting.

Measuring serving sizes helps keep calorie intake in check. You don’t want to go overboard with any oil, even the healthy ones. Using a tablespoon instead of pouring straight from the bottle can help you stick to recommended amounts.

Storage is key to maintaining the freshness and nutrition of your oils. Keep them in a cool, dark place, and make sure the lids are on tight to avoid oxidation, which can make oils go rancid.

The Holy Trinity

Exercise, a balanced diet, and choosing the healthy alternative ( i.e. the right oils in this case ) will always pay off in the long run. And not even in the long run, as you will see short-term gains almost immediately.

Pairing these healthy oils with a balanced diet and exercise routine can maximize your weight loss efforts. A mix of good fats, lean proteins, and various fruits and veggies can support your goals and energize you.

Steve Hey

Your Lazy Athlete

If you like this check out my other work at “The Lazy Athlete”

Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.

As an Amazon Associate, I earn commission from qualifying purchases.

There will be no extra cost to you and, you could actually save money. Please read our full affiliate disclosure here.

Protein Shakes to Lose Weight

Protein shakes are a great component to maintaining a healthy lifestyle, especially if you work out often or have an active lifestyle. A protein shake is a great and quick way to get the vital nutrients your body needs to recover and stay healthy.

You can easily mix your favorite fruits, protein powders, and liquids to make a delicious meal. Whether you have a blender or not, making a protein shake is easy and only takes a few minutes.

Protein shakes are indeed a fantastic way to get essential nutrients quickly, especially for those with an active lifestyle. Whether you have a blender or not, making a protein shake is straightforward and can be done in just a few minutes. Mix your favorite fruits, protein powders, and liquids to create a delicious and nutritious meal.

This guide provides easy detailed steps for making a protein shake. It covers everything from using a blender to making shakes without one, ensuring you get the best results every time.

To make a protein shake.

1.     Add Your Base Liquid: Pour 1 cup (240 mL) of milk or juice into the blender. For a thicker shake, add a few ice cubes first and blend on medium speed for about 10 seconds to break up the ice. If you’re allergic to dairy, use soy milk, non-dairy almond milk, or coconut milk as a substitute. Plant-based milks are also better for weight loss. Alternatively, you can use juice instead of milk. Non-dairy protein powders, such as soy protein, rice protein, or dried fruit powders, are great options if you are allergic to dairy.

2.     Add Your Whey Protein Mix: Taking protein powder is one of the most efficient ways to ensure that your body is getting a proper daily dose of protein. After you add your milk or juice, pour the powder into your blender. Blend with the milk at medium speed for 15 seconds.

Blending your protein powder with your milk before you add your other ingredients will ensure that the powder completely dissolves and doesn’t leave any chunks. Follow the serving size directions on your tub of protein powder to get the right amounts in your shake.

As a rule of thumb, if you are trying to put on weight or muscle, men should use 2 scoops; women should use 1 scoop. Protein will help your body build muscles after you work out.

To make your protein shake even more delicious and nutritious, you can add a variety of ingredients after mixing your powder and milk. Here are some ideas:

1.     Fruits and Yogurts: These add an extra boost of vitamins and flavor. You can mix in berries, bananas, or any of your favorite fruits. Yogurts, especially Greek yogurt, add creaminess and protein.

2.     Nuts and Nut ‘Butters”: Almonds, peanuts, or their “butters” can add healthy fats and a rich taste.

3.     Frozen Yogurt: For a thicker shake, try adding low-fat frozen yogurt.

4.     Soy Milk and Almond Milk: If you’re lactose intolerant or prefer plant-based options, substitute regular milk with soy or almond milk.

5.     Flavor Enhancers: Add a tablespoon of sugar-free maple syrup, vanilla extract, or low-fat Greek yogurt for a delicious twist.

6.     Fruit-Flavored Whey Protein or Dried Fruit Powder: If you love fruit, use fruit-flavored whey protein or dried fruit powder. Mix in a handful of berries like strawberries, raspberries, or blueberries with non-fat milk for a smoother drink.

Feel free to experiment with different combinations to find your perfect shake. Add these secondary ingredients after you’ve blended your protein powder with your liquid and ice for the best results.

Gradually Increase Your Blending Speed: With all your ingredients mixed in, start at a medium speed. After you hear less of a crunching noise, especially if you’ve added ice, work up to a high speed. Make sure to blend the ingredients for at least 45 seconds or until the fruit is completely dissolved.

To finish making your protein shake:

1.     Turn off Your Blender: Once you’ve blended your protein shake for about 45 seconds, turn off the blender and remove the lid.

2.     Pour and Taste Test: Pour a little bit of your shake into a large glass and do a taste test to check the consistency.

3.     Adjust if Needed: If you see or feel ice chunks, blend the mixture again on high for another 10 seconds. If your protein shake is too watery, add a bit more milk or yogurt to thicken it up.

Read more here about “Best Homemade Protein Shakes“

Read more here about “Best Blenders for Protein Shakes“

Last Dash

Making your own protein shakes is definitely more time-consuming than just popping out and buying something.

However, to know exactly what is going on, and in your drink is worth the little extra effort, in my opinion.

Using protein shakes during fasting can also turn a somewhat difficult task into an easier one.

Check out my post with Dr Sebi …

… “Benefits of a 40 Hour Fast”.

Your Lazy Athlete

Steve Hey

Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.

As an Amazon Associate, I earn commission from qualifying purchases.

There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.

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 Muscle Building with Protein

If you’ve ever visited a gym or dabbled in bodybuilding and fitness, you’re probably aware of the significance of protein for muscle growth. Everyone talks about it at some point.

So let’s look at building muscle with protein, sakes, powder, and real food.

First things First

The essential building blocks of the body, proteins are in charge of the development, maintenance, and repair of tissues and organs, including muscles.

Protein fibers make up muscles in particular, and when you do things like resistance training, you cause tiny tears in these fibers. Protein is essential for mending and fortifying these fibers, which promotes muscular growth and increased strength.

Muscle growth can also be impacted by the time and distribution of protein consumption throughout the day. Spreading protein consumption evenly between meals (as opposed to taking the majority of it in one meal) increased muscle protein synthesis and improved muscle retention, according to research published in the 2018 “Journal of the American College of Nutrition.”

Understanding Your Protein Needs

What Is My Protein Requirement?

The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, research suggests that increasing protein intake can be beneficial, and 0.8 grams should be considered the minimum amount of protein, especially for individuals who are physically active.

For athletes and those with higher levels of activity, daily protein requirements can range from 1.2 to 2.0 grams per kilogram (0.45 to 0.9 grams per pound) of body weight. For most active individuals who exercise regularly, a daily protein goal of 1.6 grams per kilogram (0.72 grams per pound) is advisable.

Protein requirements can also be expressed as a proportion of caloric intake. According to some studies, 20–30% of calories should come from protein, depending on the demands and objectives of the individual. With a daily intake of 1,800 calories, that corresponds to roughly 90 to 135 grams of protein.

Research suggests that healthy persons can consume up to 2.0 to 3.5 grams of protein per kilogram of body weight without experiencing any adverse effects, while there is no upper limit for protein intake..But more isn’t necessarily better, and getting more protein than you need isn’t likely to improve your health or increase your muscle mass.

Benefits of Protein Shakes in Muscle Building

Protein shake consumption can support health in a variety of ways.

Weight loss support: Protein shakes can be crucial for preserving lean muscle mass while reducing body fat. Most people who want to control their weight should aim for 20 to 30 grams of protein every meal.

Concentrated source of amino acids that build muscle: All nine essential amino acids required for muscle growth and maintenance are included in protein shakes. They usually contain high levels of leucine, isoleucine, and valine, which are essential amino acids for developing muscle.

Protein shakes sometimes require time and preparation, but you may plan meals and high-protein snacks that offer a comparable macronutrient composition. Conversely, protein drinks, which can be purchased online or in-store, are a quick and simple choice.

When you’re too busy to prepare a balanced meal or are traveling, protein shakes might be a convenient meal substitute.

Many protein shakes include important micronutrients such as B vitamins, antioxidants, vitamins A and D, and other nutrients that people don’t get enough of.

Protein shakes are a good source of nutrition for older adults. They offer an easy way to get high-quality protein and essential nutrients, especially when protein intake or appetite may be lower than necessary.

Best Protein Shakes

OWYN Plant-Based Protein Shake (Best Overall)

• 100% CERTIFIED VEGAN, GLUTEN-FREE: 100% plant-based protein shakes that provide superior health benefits and never, ever, compromises on taste. Delicious nutrition made for active & healthy people who care about what they put in their body & where it comes from.
• CONTAINS 35 GRAMS OF PLANT PROTEIN: Delivers all 9 essential amino acids and naturally occurring BCAAs (Branched Chain Amino Acids) to enhance muscle recovery and promote optimal daily health. Great source of fiber, high vegan omega-3, and a superfoods greens blend of kale, spinach, and broccoli.
• PROVIDES ONLY WHAT YOU NEED: Great source of fiber, high vegan omega-3, and a super greens blend of kale, spinach, and broccoli. OWYN Elite shakes also include prebiotic supplements to support gut health and digestion.
• GLUTEN-FREE, SOY FREE, LOW CARB, KETO: Peanut & tree nut free, egg-free, non-GMO project verified, kosher, free of all artificial colors, flavors & preservatives, dairy free, ZERO SUGAR, no sugar alcohols or stevia, resulting in a low net carb protein shake.
• 18 MONTH SHELF LIFE: Shelf stable without the need for refrigeration, except after opening.

Slate– High Protein Iced Coffee. ( Best Budget)

• Strength Starts Here – The Creamy Caramel Kick. This delicious Caramel Latte is the perfect combination of smooth & sweet. With 20g protein and 175mg caffeine, this indulgent, high-protein delight will give you the boost you need to crush your day, every day.
• Customers find the protein drink has a good taste and high protein content. They say it’s a delicious way to get some protein in and a perfect daily supplement for more protein intake. However, opinions vary on whether it’s good value for money.

Orgain Vegan Shake. (Best Organic)

• CLEANER INGREDIENTS: Orgain Vegan Nutritional Shakes serve up complete nutrition including 16g of organic plant-based protein, over 21 vitamins and minerals, 10 Organic fruits and vegetables powder (including Acai, Spinach, Kale) & 230 Calories per Serving
• HIGHER STANDARDS: Non-GMO, no carrageenan, gluten-free, no soy ingredients, no lactose or dairy ingredients, kosher, no artificial colors, flavors, sweeteners, or preservatives. Oh yeah, it’s Certified USDA Organic, too.
• POWERED BY PLANTS: Includes real, plant-based protein from pea and chia to help you take on your day. Every shake is made from hand-selected ingredients for maximum nutrition and a smooth, creamy, and grit-free experience.
• VITAMINS & MINERALS: Support your daily nutrition with an excellent source of Vitamin B12, Zinc, Vitamin C, Vitamin E, Biotin, Calcium & Niacin. We make shakes that give you the power of nutrition to help you stay fueled and full for your busy day.
• ON-THE-GO NUTRITION: Ideal for healthy, on-the-go nourishment for men and women; These are great as a supplement to your diet and nutrition needs and perfect for busy lifestyles, meal replacement, a quick breakfast or snack, and pre or post-workouts
• WHAT TO EXPECT: Includes 12 (11 Fl Oz) Orgain Organic Vegan Nutritional Shakes, Vanilla Bean, Ready to Drink.

Evaluating Protein Powders.

Advantages of Protein Powder

For good reason, whey protein is one of the most researched supplements available. Scientific investigations have found numerous health benefits, and it has a very high nutritional value.

People can feel satiated for longer if they take supplements and eat foods high in protein. Smaller portion sizes and less frequent eating are typically the results of feeling full, which can help someone maintain a healthy weight or, if needed, lose weight.

Whey is a great way to get high-quality protein.

When cheese is being made, a liquid called whey separates from the milk. Whey protein is the name given to the protein component of whey.

All of the essential amino acids are present in this full, premium protein. Compared to other forms of protein, it is also highly digested and rapidly absorbed from the stomach. Because of this, it is among the greatest dietary sources of protein.

Whey protein powder comes in three primary varieties.

Concentrate (WPC), hydrolysate (WPH), and isolate (WPI).
The most popular and least expensive kind is concentrate.

Whey protein is a popular nutritional supplement among athletes, bodybuilders, and anyone who wants to increase their protein intake.

Protein can aid in the repair of injured muscles and tissues in addition to aiding in muscle growth. Athletes therefore use protein powder to hasten the healing process from post-exercise muscular soreness.

Types Of Protein Powder

There are several different types of protein powder. Whey is the most popular protein supplement and the one that researchers have tended to focus on, but it is not the only one. Common types of protein powder include:

Whey: This water-soluble milk protein is popular among athletes. It is a complete protein, meaning that it contains all of the amino acids that the human body requires from food. The body absorbs whey protein quickly and easily.

Casein: This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for vegans and people with milk allergies. The body digests this protein more slowly, so it may be best to take it at night.

Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids.

Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Pea protein is a good source of the amino acid arginine.

Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or those with dairy or soy allergies.

Source; Medical News Today

Best Protein Powders

Best Whey Powder.

GNC Pro Performance 

• START GAINING MASS: Build the size that creates big moments when you train with the blend of protein, creatine, and carbohydrates in GNC Pro Performance Bulk 1340 high-calorie mass gainer.
• SUPPORT MUSCLE ENERGY, RECOVERY, AND GROWTH: Fuel maximum results during and after intense workouts with muscle fuel from high-quality protein and 1g of creatine to support energy production.
• HIT BIGGER PROTEIN GOALS: Bulk 1340 packs 50g of whey protein powder with naturally occurring BCAA to support muscle growth—including 10g of glutamine, an amino that’s also important for supporting the immune system.
• FUEL MUSCLES WITH 1,340 CALORIES IN A MACRO BLEND: GNC Pro Performance’s most nutrient-dense blend packs enough calories and carbs to blast through your most challenging sessions in the gym.
• CHOOSE A BANNED SUBSTANCE-TESTED MASS GAINER: Unlike most mass gainers with proprietary blends, Bulk 1340 is certified Banned Substance Tested and designed to help athletes increase size and overall strength.

Best Casein Powder

Gold Standard Casein

• GOLD STANDARD 100% Casein supports muscle recovery during nighttime and between meals with 24g of premium micellar casein protein.
• Micellar casein protein is derived from milk and digests slower than whey protein. The result is a protein option that allows your body to absorb protein and amino acids over longer periods of time when eating is not possible or practical – such as during sleep or between meals.
• It’s an excellent option for anyone who wants quality, slow-release protein and essential amino acids in their performance nutrition routine – from fitness enthusiasts to elite professional athletes and every level between.

Best Soy Powder

Now Foods Soy Protein Granules

• VEGETABLE-SOURCE PROTEIN: NOW Real Food Organic Textured Soy Protein (T.S.P.) is the healthy vegetarian alternative to meat.
• VERSATILE MEAT SUBSTITUTE: This unflavored and versatile vegetable protein is non-GMO and perfect for vegetarian burgers, chili, stews, soups, casseroles, and more.
• EXCELLENT SOURCE OF PROTEIN: Made entirely from organic soybeans with no chemical additives and are an excellent source of protein.
• Keto-Friendly;Gluten Free;Terracycle;USDA Organic

Best Pea Powder

Premium Pea Protein Powder

• Pea protein isolates can help you formulate for in-demand protein, nutrition and lifestyle claims while offering the functionality you need.
• Pea protein isolates feature 80-85% protein (on a dry basis) and provide the smooth, creamy textures consumers crave. With excellent emulsification properties for improved shelf life, and optimal solubility and dispersibility, our isolates are ideal for:
• Plant-based meats
• Plant-based dairy products Nutrition & energy bars
• Better-for-you baked goods and snacks Powdered and RTD beverages
• Smoothies
• Good/excellent source of protein Clean label
• Gluten-free
• Non-GMO
• Organic option available
• Plant-based
• Vegan/vegetarian

Best Hemp Powder

Nutiva Organic Protein Powder.

• 

• It also has all twenty amino acids with the added bonus of good-for-you essential fatty acids (2g per serving).
• Nutiva Organic, Cold-Processed Hemp Protein provides a high-quality plant protein with the branched-chain amino acids vital for good health.
• Nutiva Hemp Protein also contains 66% edestin (a bioactive globulin protein that’s easy to digest) more than any other plant.
• Unlike other hemp products on the market, Nutiva Cold-Processed Hemp Protein is all natural and never processed with hexane or other dangerous chemicals.

How Did I Choose The “Best”

I have seen so many people just plug what they can get a dollar for, it has become annoying. I judge what is the best by the number of people who buy and the ratings (4 plus stars). I also do extensive research and discount any that do not disclose ingredients etc.

Finally, I try to taste-test each product. This confirms that it is OK because I have had cancer of the bowel and anything that disagrees with me goes straight through.

Incorporating Protein into Your Daily Routine

A diet plan that incorporates meals and snacks that are high in protein is known as a high-protein meal plan.

The optimal consumption may be closer to 1-1.6 grams per kilogram of body weight for individuals who are active and seeking to help weight loss and muscle building.

About 15–30% of your calories should come from protein, with the rest coming from good fats and carbohydrates.

Lean proteins like chicken breast, fish, tofu, eggs, and low-fat dairy products should be included in every meal in a high-protein diet.

My Favorite Meal Prep Cookbook.

Not all protein comes in shakes and powders. Use your cooking skills and these great recipes to cook up your own protein punch.Bodybuilding Meal Prep Cookbook

Do you want to increase your muscle build without spending a lot of time in the kitchen?

With more than 100 simple, high-protein meals that fit into any meal plan, this comprehensive guide is your go-to resource.

Whether your weight is increasing, decreasing, or staying the same, this cookbook will offer meal ideas supported by science to help you reach your objectives.

Steve Hey

Your Lazy Athlete

If you like this check out my other work at “The Lazy Athlete”

Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.

As an Amazon Associate, I earn commission from qualifying purchases.

There will be no extra cost to you and, you could actually save money. Please read our full affiliate disclosure here.

Pre-Workout Energy Boosters.

What They Are and Why You Need Them

In today’s fast-paced world, many individuals are seeking ways to enhance their physical performance and mental focus. One popular solution is pre-workout energy boosters.

But what exactly are these supplements, and how can they benefit you? Let’s dive into the world of pre-workout boosters and discover their potential.

What Are Pre-Workout Supplements?

Pre-workout supplements are specially formulated products designed to enhance your workout performance. They typically contain a blend of ingredients aimed at increasing energy, endurance, and focus during exercise.

The primary purpose is to prepare your body and mind for physical exertion, helping you achieve your fitness goals more effectively.

Common Ingredients and How They Work

Pre-workout boosters often contain a variety of ingredients, each serving a specific purpose:

Caffeine: Known for its stimulating effects, caffeine can increase alertness and reduce perceived exertion, allowing you to push harder during workouts. How much caffeine is too much? Consuming over 400 mg of caffeine per day can cause increases in heart rate and blood pressure.

Beta-Alanine: This amino acid helps buffer acid in muscles, delaying fatigue and enhancing endurance.

Citrulline Malate: This compound improves blood flow and reduces muscle soreness, promoting better recovery and performance.

Nitric Oxide Boosters (e.g., L-Arginine): These ingredients enhance blood flow, delivering more oxygen and nutrients to muscles during exercise.

Vitamins and Nutrients: Look for B vitamins and electrolytes that support overall energy metabolism.

Avoid Harmful Additives

Ensure your chosen supplement is free from harmful additives or banned substances. Always check for third-party testing to verify product safety.

• Harmful ingredients. Avoid pre-workout supplements with harmful ingredients such as yohimbe, DMAA, p-synephrine, and aminoisophetan to prevent potential health risks.
• High dose caffeine. As a powerful central nervous system stimulant, high dose caffeine is actually doing the total opposite of what you want—it’s boosting your gains at the expense of your health.
• Artificial colors. One of the biggest concerns around artificial colors is their carcinogenic effect. Studies find that Red no. 3 triggers cancer in animals; Red no. 40, Yellow no. 5, and Yellow no. 6 have all been found to be contaminated with benzidine or other carcinogens that result in unpleasant side effects, while Blue no. 1, Red no. 40, Yellow no. 5, and Yellow no. 6 are known to cause hypersensitivity reactions.
• Proprietary blends. Manufacturers love to use a ‘proprietary blend’ to disguise what’s actually in their formulas, and it’s one of the biggest gimmicks around. You can see what the blend is composed of, but the dosage of each ingredient is lumped into one, so their secret remains safe. Because that blend is specific to the manufacturer’s product, they’re not required to inform you of how much is actually in there, so you may think you’re getting a lot more than you are, or vice versa.
• Fillers. Supplement companies love to add unnecessary ingredients and fillers to their products to bump up the portion without bumping up the cost. They want you to think you’re getting the most bang for your buck, when all you’re getting is a bunch of additives with no purpose.
• Artificial sweeteners. Artificial sweeteners are everywhere you look—not just in fitness supplements. But sucralose is one of the most common sweeteners added to powdered nutritional products to improve the taste. One of the biggest side effects and concerns with artificial sweeteners is their effect on insulin and glucose regulation. When the body tastes sweet, it releases insulin to shuttle glucose into cells. However, when there is no glucose to move (no glucose in an artificial sweetener), insulin remains in the blood, leading to high insulin levels and a drastically increased risk of insulin resistance.

Understanding the differences between natural and synthetic ingredients is crucial. While natural ingredients often come with fewer side effects, synthetic options may provide more potent effects. The key is to choose products that prioritize safety and efficacy.

Benefits of Pre-Workout Boosters

Pre-workout supplements can significantly enhance both physical performance and mental focus. Here are some key benefits:

Increased Energy: The right blend of ingredients can provide a noticeable boost in energy levels, allowing for more intense workouts.

Improved Endurance: Ingredients like beta-alanine help delay fatigue, enabling longer and more effective training sessions.

Enhanced Focus: Many pre-workouts contain stimulants that sharpen mental clarity, helping you stay motivated and concentrated throughout your workout.

Think Before Using Pre-Workout Energy Boosters

Before incorporating pre-workout boosters into your routine, consider the following factors:

Dietary Requirements: Ensure the supplement aligns with your dietary preferences (e.g., vegan, gluten-free).

Health Concerns: Consult with a healthcare professional, especially if you have pre-existing health conditions or are sensitive to stimulants.

Type of Exercise: Tailor your selection based on whether your focus is on cardio or strength training.

Energy Requirements: Assess your personal energy needs based on workout intensity and duration.

Best Pre-Workout Supplements for Your Fitness Goals

1. Best plant-based: Vega Sport Pre-Workout Energizer
2. Best caffeine free: Pre-Kaged Pre-Workout
3. Best Muscle strength, energy: Beyond raw
4. Best for endurance: Ascent Pre-Workout
5. Best for recovery: Vital Proteins Collagen Peptides
6. Best budget-friendly: True Athlete Natural Energized Training Formula 2.0.
7. Best for Strength and power: Promix pre workout powder

When picking a pre-workout, check these things.

• What’s in it? Look for ingredients like caffeine, creatine, and beta-alanine, which can boost performance.
• What do YOU need? Choose one that helps your specific goals and doesn’t have anything you should avoid.
• Any extras? Some have artificial flavors and sweeteners. Read the label to see if that’s okay with you.
• Is it legit? Look for products tested by a third party to make sure they contain what they say they do.
• For athletes: Choose ones that are safe for competition.”

Vega Sports Pre Workout Energizer.

This pre-workout powder is made with organic coconut palm sugar and organic beetroot powder for color and does not contain artificial sweeteners or colors.  Vega Sport Pre-Workout Energizer is certified keto and paleo friendly.

Pre Kaged pre-workout

• THE INDUSTRY’S LARGEST, MOST FULLY DOSED SCOOP: With max dose ingredients, and a massive 32g per serving, just one scoop does it all. There’s a reason it’s one of the highest-rated & most-awarded pre-workout supplements available.
• THE KAGED DIFFERENCE: Made with some of the most premium and patented ingredients available, Kaged supplements are formulated for performance-minded men and women who not only want results, but also want clean, quality products.

Beyond Raw HC1

• CREATINE FOR MEN AND WOMEN: Great for bodybuilders, weightlifters, gym-goers, and more, Beyond Raw Creatine HCL gives you all the benefits of enhanced performance with lab-grade ingredients in a quick-dissolving gluten-free, sugar-free formula
• CONSISTENCY IS KEY: For optimal results, take 1-2 scoops daily with 8 oz of water or your favorite intra, pre-workout or post-workout drink

Ascent Pre-Workout

• For Athletes: Creatine is shown to improve & amplify your strength, endurance, and lean muscle mass when taken daily in conjunction with a workout routine.
• Tested: Every batch of Ascent Clean Creatine is tested for banned substances, overall purity, and backed by rigorous scientific research and quality assurance processes.
• Certified: Ascent Clean Creatine is Informed Sport Certified and Gluten Free Certified. Not derived from GMO sources, Soy Free, and Vegan.

Vital Proteins Collagen Peptides

• Health Benefits: Supports healthy hair, bones, joints, and nails. Collagen also boosts workout recovery by supporting healthy muscles, tendons, bones and joints.
• High quality: Sourced from the hides of grass-fed, pasture-raised bovine to ensure a high quality and sustainable source of this powerful ingredient.
• Certifications: Made with 0g of added sugar, made without gluten / soy / dairy. Paleo & keto friendly, Natural chocolate flavor.

True Athlete Natural Energized Training Formula 2.0

• Supports hydration & muscle function
• Helps reduce cramping
• NSF Certified for Sport
• Lemon Lime flavor

Promix pre-workout powder

• Seriously Clean: Creatine is free of refined sugar and stevia. All Promix products are free of gluten, soy, GMOs, artificial sweeteners, and xanthan gum. 94% of ingredients sourced from North America. Partner of 1% for the Planet. Produced in facilities using GMP (Good Manufacturing Practice) standards.
• No Artificial Anything: Promix is a science-based nutrition company making products to the standards specified by professional athletes for performance, ingredient quality, and safety. They deliver seriously clean supplements and snacks to people who want to feel and perform their best.

Recognizing Trustworthy Brands

Consumer Reviews: Analyze feedback from other users to gauge effectiveness and satisfaction.

Forbes Health has one of the best review panels, in my opinion.

Look for signs of a reliable brand, such as transparency in ingredient sourcing, positive reviews, and certifications from health authorities.

Conclusion

Pre-workout energy boosters can be valuable tools in your fitness arsenal, helping you maximize your performance and achieve your goals. By understanding what they are, how they work, and what to look for, you can make informed decisions that align with your health and fitness aspirations.

Remember, the key to success lies not just in the supplements you choose, but in maintaining a balanced approach to your overall wellness.

Before starting any supplement regimen, it’s a good idea to consult with healthcare professionals. They can provide personalized advice based on your health status and fitness goals, ensuring that your approach to pre-workout boosters is safe and effective.

Steve Hey

Your Lazy Athlete

If you like this check out my other work at “The Lazy Athlete”

Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.

As an Amazon Associate, I earn commission from qualifying purchases.

There will be no extra cost to you and, you could actually save money. Please read our full affiliate disclosure here.

Walking for Health

If you’re reading this, you probably want to know more about losing weight and getting fit. Well, I have some good news and some bad news for you. The good news is that there is a simple and effective way to achieve your goals. The bad news is that it involves some hard work, discipline, and sacrifice. But don’t worry, I’m here to help you with some tips and tricks to make it easier and more fun!

The first thing to do when you want to lose weight and get fit is to set a realistic and specific goal. For example, instead of saying “I want to lose weight”, say “I want to lose 10 pounds in 3 months”. This way, you can measure your progress and adjust your plan accordingly. Having a clear goal will also motivate you to stay on track and avoid distractions.

The second thing to do is to create a plan that suits your lifestyle, preferences, and needs. There is no one-size-fits-all solution for weight loss and fitness. You have to find what works for you, whether it’s following a diet, joining a gym, taking up a sport, or doing home workouts. The important thing is to choose something that you enjoy and can stick to. Don’t force yourself to do something that you hate or that makes you miserable. That’s a surefire way to give up and binge on junk food.

The third thing to do is to be consistent and patient. Rome wasn’t built in a day, and neither will your dream body. You have to commit to your plan and follow it every day, even when you don’t feel like it or when you face challenges. Remember that every small step counts and adds up over time. Don’t expect to see results overnight or compare yourself to others who may have different genetics, metabolism or circumstances. Focus on your own journey and celebrate your achievements along the way.

The fourth thing to do is to have fun! Losing weight and getting fit doesn’t have to be boring or stressful. You can make it enjoyable by adding some variety, creativity and humor to your routine. For example, you can try new recipes, listen to music or podcasts while exercising, join a group or community of like-minded people, or reward yourself with something that makes you happy (but not food!). The more fun you have, the more likely you are to stick to your plan and reach your goal.

So there you have it, the first thing to do when you want to lose weight and get fit is to set a realistic and specific goal, followed by creating a plan that suits you, being consistent and patient, and having fun. If you follow these steps, I guarantee that you will see amazing results and feel great about yourself. Remember that you are capable of anything you set your mind to, and that I’m always here to support you. Now go ahead and start your journey today!

The good news is that even if you have trouble getting in the recommended 10,000 steps per day, walking just 4,000 steps daily still lowers your chance of dying from any health-related cause. Walking 2,337 steps per day also lowers the chance of dying from cardiovascular disease.

How to lose weight fast by walking

If you’re looking for a simple and effective way to get in shape and shed some pounds, walking might be the answer. Walking is a low-impact exercise that can burn calories, improve your cardiovascular health, and boost your mood. But how do you make the most of your walking routine? Here are some tips to help you get fit and lose weight fast by walking.

1. Set a goal. How many steps do you want to walk per day? How many miles or minutes do you want to cover? How much weight do you want to lose by a certain date? Having a clear and realistic goal can motivate you to stick to your plan and track your progress.

2. Choose a route. Find a safe and scenic place to walk, whether it’s a park, a trail, or a neighborhood. You can also mix up your routes to keep things interesting and challenge yourself with different terrains and elevations.

3. Wear comfortable shoes and clothes. You don’t need any fancy equipment to walk, but you do need a pair of shoes that fit well and support your feet. You also need clothes that are breathable, lightweight, and suitable for the weather. Don’t forget to wear sunscreen, sunglasses, and a hat if you’re walking outdoors.

4. Warm up and cool down. Before you start walking, do some gentle stretches to loosen up your muscles and joints. After you finish walking, do some more stretches to prevent soreness and injury. You can also do some dynamic exercises like jumping jacks, squats, or lunges to warm up and cool down.

5. Walk at a brisk pace. To get the most benefits from walking, you need to walk at a pace that raises your heart rate and makes you breathe faster. You should be able to talk but not sing while walking. You can use a fitness tracker, a smartphone app, or a stopwatch to measure your speed and distance.

6. Add some intensity. To burn more calories and challenge your body, you can add some intensity to your walking routine. You can do this by increasing your speed, walking uphill or on stairs, adding intervals of jogging or sprinting, or carrying weights or wearing a weighted vest.

7. Be consistent. The key to getting fit and losing weight fast by walking is to be consistent. Try to walk at least three times a week, preferably every day. Aim for at least 30 minutes of moderate-intensity walking per session, or 150 minutes per week. You can also break up your walking into shorter bouts throughout the day, as long as they are at least 10 minutes long.

8. Have fun. Walking doesn’t have to be tedious. You can make it more fun by listening to music, podcasts, or audiobooks while you walk. You can also walk with a friend, a family member, or a pet for some company and encouragement. Or you can join a walking group or club to meet new people and explore new places.

Walking Shoes

You do not need to spend a fortune to start out, these shoes cost from less than $30.00 a pair and are incredibly comfortable and practical.

Barefoot Shoes for Men and Women.

• Muizary Barefoot shoes thanks to the breathable synthetic fibers, the sole remains ventilated, ensuring comfortable breathability. This keeps your feet dry and cool.
• Barefoot shoes promote a natural walking style that strengthens foot and leg muscles while preventing knee, hip and back pain.
• Wide enough toe box allows your toes to relax and spread out naturally for more comfort and stability in uphill climbs and downhill descents, helping with balance and giving you better feedback from the ground.
• Professional non-slip rubber sole with unique pattern design increases friction and grip to prevent slipping in the field. It can improve your balance and coordination by adjusting movements through feedback.
• Barefoot shoes can be used for a variety of activities such as boxing, running, weightlifting, walking, hiking, yoga, golf, gym, weightlifting and water sports. It also could be matched with your daily wear,such as shorts,pants,etc.

Adidas Mens Kaptir 3.0

• Men’s shoes with a sleek look for casual wear
• FLEXIBLE UPPER: Soft knit upper is stretchy and comfortable
• CUSHIONED MIDSOLE: Cloudfoam midsole for step-in comfort and superior cushioning
• RUBBER OUTSOLE: The non-marking rubber outsole provides outstanding grip and a sleek, low-profile look
• MADE IN PART WITH RECYCLED CONTENT: This product features at least 20% recycled materials. By reusing materials that have already been created, it helps to reduce waste and reliance on finite resources.

Feethit Womens Running Shoes

• Breathable Upper: The Feethit women slip on shoes are made with a lightweight mesh material with stretchy woven upper,are designed to prevent overheating during walking, running and lets your feet move freely.
• Durable Lightweight Outsole: The sole is soft and elastic with anti-skid grooves on the bottom,is good for shock absorption and feet fatigue relief, let each step of your move relax.
• All Day Comfort: The smooth interior lining and extra foam padding provide superior comfort.Soft mid-bottom design provides support and stability.The slip on shoes have a convenient no-tongue design so you can easily slip them on and off.
• Soft Insoles: The women sneakers come with arch support foam insoles to help prevent tired, light yet stable. And it is easily removable.
• Occasions: The sneaker is perfect for work,walking,running,jogging,biking,tennis,gym,workouts and more. There fashion simple look make them easy to pair with all kind of outfits,such as hoodie and leggings,jeans etc.

Final Thoughts

Walking is one of the best ways to get fit and lose weight fast. By following these tips, you can turn your walking into a fun and effective workout that will help you reach your fitness and weight loss goals in no time.

Steve Hey

Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.

As an Amazon Associate, I earn commission from qualifying purchases.

There will be no extra cost to you and, you could actually save money. Please read our full affiliate disclosure here.

Exercising the Brain

Exercise isn’t just about bulking up or slimming down. It plays a critical role in sharpening the mind too. The science backs this up: physical activity improves brain function and cognitive abilities.

When you get your heart pumping, you’re not just building muscles—you’re literally boosting brainpower. Regular exercise increases oxygen flow to the brain, which improves memory, learning, and overall mental acuity.

Endorphins fight Stress

Stress can be a heavy burden, impairing decision-making and focus. Exercise can significantly reduce stress and promote mental clarity.

Endorphins, the happy hormones released during physical activity, help combat feelings of stress and anxiety, leaving you more clear-headed and ready to tackle tasks. These endorphins are like a natural, healthy “feel-good” drug, positively impacting mood and outlook.

Regular Workouts = Increased Focus

There’s a direct link between regular workouts and increased focus and creativity. Think of exercise as a wonder pill without side effects. A simple walk or an intense workout can open up new pathways in the brain, making innovation and creative solutions not just easier but a part of your routine.

Acting as a catalyst, exercise improves your ability to think outside the box, an ability increasingly valued in today’s work environments.

Finally, the role of endorphins can’t be overstated. During a workout, your body releases these neurotransmitters, which interact with receptors in the brain and reduce your perception of pain. But it doesn’t stop there. Beyond a simple mood boost, these neurotransmitters enhance your overall sense of well-being, setting a positive, energetic tone for the rest of your day. It’s not just about feeling good—you’re prepping your brain for success.

The Catalyst for Workplace Productivity

Physical fitness is more than just a personal health goal; it’s a game-changer for workplace productivity. Regular exercise injects energy into your system, amplifying levels of endurance needed throughout the workday. Imagine a day when you’re not crashing at 3 PM—a little physical activity can make that a reality.

When you’re fit, problem-solving and decision-making become less daunting tasks. Exercise helps you tackle challenges with a fresh perspective.

It’s like giving your mental agility a boost. By integrating regular workouts, you may find that making decisions feels more intuitive and solving complex problems comes more naturally.

Promoting a fitness culture at work breeds a more energized and engaged workforce. Companies that have embraced this lifestyle see more collaboration.

Promote simple lunchtime walks or post-work exercise sessions; these can transform overall workplace dynamics.

Exercise isn’t just a solo activity; it’s linked to reduced absenteeism. Physically active employees tend to fall sick less often, leading to fewer missed days and heightened productivity.

Encouraging regular exercise routines can be a strategic approach for businesses looking to minimize loss from employee absences. A workplace that values fitness often sees it reflected in its bottom line.

Incorporating Exercise into Your Daily Routine

Incorporating exercise into a busy schedule doesn’t have to be a chore. Start with simple but effective exercises that not only fit into your routine but also boost productivity. Even ten minutes of brisk walking during a break can refresh your mind and body, setting you up for a more productive work session.

For those juggling tight schedules, tailoring specific workout regimes is key. Consider workouts like HIIT (High-Intensity Interval Training) that maximize impact in shorter periods.

Such routines can be easily integrated into your morning or evening, ensuring you get the benefits without feeling overwhelmed.

Mindful Workouts

Mindful workouts like yoga or meditation work wonders too. These exercises focus on both body and mind, making them excellent additions to a productivity-enhancing routine. They not only improve physical health but also promote mental clarity and stress reduction.

Incorporating short, frequent breaks for physical activity throughout your day can be transformative. Even standing up to stretch or walk around briefly can reenergize you. Creating these small, active pockets can influence how productive your day is while also keeping you healthy and alert.

Success Stories.

Real-life transformations can be incredibly motivating. People who have integrated fitness into their daily lives report significant boosts in their professional and personal productivity. Hearing their stories gives valuable insights into how to effectively incorporate exercise, even amidst busy schedules.

Take, for example, a tech company that initiated a workplace fitness program and saw a noticeable increase in employee engagement and satisfaction.

The changes weren’t just in morale—productivity numbers also soared as employees embraced workout sessions integrated during business hours.

Experts suggest starting small and gradually building a consistent routine. Consistency, more than intensity, tends to yield better results over time.

Regular feedback from these experts encourages maintaining a balance, ensuring that fitness supports, rather than hinders, daily responsibilities.

Motivation can be elusive, but essentials like setting clear goals and tracking progress can help maintain consistency. Tools like fitness apps or joining online communities of like-minded individuals can serve as a supportive nudge to keep going, especially during those times when motivation dips.

Feed The Brain.

Currently, these are my top 3 reads, and well worth a look.

1.

Talking to Strangers

by Malcolm Gladwell

It explores how we misjudge and misunderstand strangers, sometimes with terrible consequences, making a powerful case for more tolerance and patience in our dealings with others.

2.

13 Things Mentally Strong People Don’t Do

by Amy Morin

Take Back Your Power, Embrace Change, Face Your Fears and Train Your Brain for Happiness and Success.

3.

The 7 Habits of Highly Effective People

by Stephen R. Covey

This enormously influential guide presents a series of practical principles that will help you succeed in your personal and professional lives.

Not all exercise is for the body.

Your Lazy Athlete

Steve Hey

Check out my website for other health tips.

Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.

As an Amazon Associate, I earn commission from qualifying purchases.

There will be no extra cost to you and, you could actually save money. Please read our full affiliate disclosure here.

My Local Pool in Go Vap. H.C.M.C, Vietnam

If you ever want to join me for a few laps, leave a message in comments.

Easy Pool Exercises

Jumping into a pool does more than make a splash; it’s an all-around exercise adventure that keeps fitness fresh and exciting. Water exercises are perfect because they’re accessible to almost everyone, regardless of age or fitness level. The magic lies in how water provides natural resistance while being gentle on the joints, making it a top choice for preventing injuries and aiding recovery.

Cancer Survivor.

I was one of the lucky ones and after my bowel surgery, it was discovered that my cancer was benign. very happy days, however the surgeons cut from below my navel up to the start of my rib cage. I also had to wear a colostomy bag for about 4 months while my bowel repaired itself.

because of all this I had to, and still do, be careful in the activities I do. Mainly due to the surgeons cutting through a lot of my stomach muscle.

In top of that I gave myself an impacted knee when I was a bit too aggressive in my exercise regime. A lesson learnt, albeit the hard way.

Now though I have to be careful about the stress I put on my myscles and joints and swimming exercises niw take up a big part of my overall fitness training.

(Stitches for my colostomy bag removal.)

One of the biggest perks of pool workouts is how they combine fitness with fun. The water keeps things lively whether you’re splashing around with friends or enjoying a solo session.

It feels more like play than exercise, so you’ll likely stick with it longer. Plus, the buoyancy takes the burden off your joints and reduces impact, making it an excellent choice for those with arthritis or joint pain.

Not Just for Rehab.

Aquatic workouts aren’t just for rehabilitation or elderly folks, though. They’re fantastic for enhancing endurance, building strength, and boosting cardio health.

Everything from your core muscles to your heart benefits from the consistent resistance water provides. Picture this: even the simplest exercises become challenges that engage every muscle group, thanks to the water’s natural force pressing against your every move.

As you dive into these aquatic exercises, you can expect improved flexibility, better balance, increased strength, and enhanced cardio conditioning. The best part? You stay cool and refreshed throughout, unlike other workouts that leave you drenched in sweat.

Warm-up and Fundamentals

Jumping straight into vigorous exercise in the pool isn’t the best plan. Just like on dry land, warming up is your ticket to avoiding cramps and making sure your muscles are ready for action. Let’s start with a basic pool warm-up. Gentle stretching in the water helps get the blood flowing, making your muscles more limber and reducing the risk of injury.

Flutter kicks are a great warm-up and an excellent way to prep your legs. It’s simple: hold onto the edge of the pool or use a kickboard for support. Keep your legs straight and kick up and down. This not only warms up your muscles but also gives your legs a solid bit of exercise to jumpstart the session.

Breathing might seem like a no-brainer, but it’s key to a successful pool workout. Focus on slow, even breaths combined with your warm-up routine. This helps kickstart your cardiovascular system, making it easier to transition to more demanding exercises.

Getting the basics right sets a strong foundation for your pool exercises. Ensuring proper form and technique in this phase makes the more intensive workouts down the line effective and safe. Whether it’s your first time or twentieth, a good warm-up sets the pace for a productive session and keeps it injury-free.

Full-Body Workouts: Amplifying Fitness with Water Resistance

In the pool, even traditional exercises take on a new twist. Water resists your movements, turning simple motions into full-body workouts that require more effort. Take jumping jacks, for instance. Performing these in water helps elevate your heart rate while the water cushions the impact on your joints. It’s a great way to get the blood pumping without the usual wear and tear.

Water walking and jogging are another low-impact cardiovascular gem. These exercises engage various muscle groups as you move through the water. The resistance works your core, legs, and arms all at once. Try walking against the current or speeding up your pace for an extra boost. It’s a solid cardio session that doesn’t feel like a regular grind.

Using a kickboard with the swim sets in motion is a fantastic leg workout. This approach hones in on your lower body, forcing your legs to do most of the work while your upper body stabilizes. It’s simple but effective, concentrating movement in the legs for improved muscle tone and endurance.

These exercises emphasize the unique benefits of water workouts. You’re not just moving against your body weight but challenging it with the water’s resistance, turning every push and pull into an opportunity for strengthening your muscles and boosting your heart health.

Intense Challenges: Pushing Limits with Advanced Pool Exercises

Ready to crank up the intensity? Pool exercises offer advanced options that push your limits. The resisted flutter kick transforms a simple kick into a muscle-burning marvel. Grab a resistance band or pool noodle along with your kickboard. As you kick against the resistance, your leg muscles engage more deeply, building strength and endurance with each rep. ( As far as I am concerned with Pool Noodles and Kickboards, just go with the cheapest )

When you’re looking for a full-body sweat session, pool burpees are your go-to. This aquatic twist on a classic exercise hits your upper body, core, and heart rate hard. Start standing, lower into a squat, push out into a plank, perform a push-up, jump back into the squat, and leap up. The water resistance ramps up the challenge while keeping the impact low.

Pool tuck jumps add an explosive element to your routine. Launch yourself from a standing position, tucking your knees to your chest. It’s fantastic for honing lower body power and agility. The water lessens joint stress, letting you focus on maximizing each jump’s height and power.

These challenging exercises aren’t just high-intensity; they also enhance coordination, balance, and muscle tone. With water providing gentle resistance, you safely test personal boundaries while building strength and stamina.

Enhancing Pool Workouts with Tools

Sometimes all you need is a little gear to take your pool exercises further. Special equipment can amplify your workouts, targeting specific muscles or adding more resistance. A classic tool is the kickboard, perfect for stabilizing the upper body while you power through with your legs. It’s simple and incredibly effective for developing lower body strength.

Resistance Bands

Resistance bands are another excellent addition. Just like on dry land, they help accelerate muscle growth and tone. In water, they provide extra resistance without the usual strain. Wrap them around your legs or arms to increase intensity in exercises like the resisted flutter kick or pool burpees.

Aqua Dumbells

Aqua dumbbells are fantastic for adding some upper-body strength work to your routine. They’re foam weights that add resistance to movements like curls and shoulder presses. The water provides a unique challenge, encouraging better posture and muscle engagement throughout the session.

Pool Buoy

For something a bit different, a pool buoy can focus your workouts on specific areas. This handy device helps with flotation and balance, excellent for improving core stability during swim exercises.

Essential Pool Equipment

I consider earplugs and goggles to be your basics in equipment for obvious reasons. I hate to think how many people have had ear infections just for trying to save a few dollars.

Ear Plugs

Macks earplugs

The Original Moldable Silicone Putty Ear Plugs for Sleeping, Snoring, Swimming, Travel, Concerts and Studying | Made in USA

Goggles.

Because I live in Ho Chi Minh City in Vietnam, my swimming options are limited to swimming pools. Most of these pools are very strict about cleanliness, to the point a lot of the pools are over-chlorinated, which wreaks havoc on my eyes if left unprotected. The style and how they fit is the most important part of this investment.

Speedos

After years of living in Australia ( before coming to Vietnam) and trying different types of Goggles, there is only one brand that suits me, and that is “speedo”. However, please try a few different brands if you are just starting out as you may find a better fit from another brand.

Safe Keeping

New equipment enhances workouts and keeps things fresh by introducing new challenges. It’s always good to check the quality and care for your gear. Rinse them with fresh water after use and store them in a cool, dry place to ensure they last a long time. Investing in the right tools can make your pool workouts more enjoyable and rewarding.

Your Lazy Athlete

P.S. If you like this, check out some of my other workouts here…

“Easy workouts for Beginners“

“Benefits of Walking for Weight loss“

“Weightlifting for Seniors“

Steve Hey

P.S. All the links to purchase products will also give you other product options at the same time.

Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.

As an Amazon Associate, I earn commission from qualifying purchases.

There will be no extra cost to you and, you could actually save money. Please read our full affiliate disclosure here.

Weight Lifting for Seniors

Did I think weight lifting was a beneficial and effective form of exercise for me looking to enhance my overall health and well-being?

No freaking way, but then…..

I realized I needed to do something when I couldn’t see my toes, let alone anything else. so I went on a health journey. This is a little bit about what I have done.

Despite common misconceptions, engaging in a structured weight-lifting program can offer numerous advantages for older adults, including improved muscle strength, bone density, balance, and coordination.

However, seniors, like me, need to approach weightlifting cautiously and adhere to safety considerations to prevent injury and maximize the benefits of this form of exercise.

In this article, we will explore the benefits of weight-lifting for seniors, safety considerations, how to tailor a program to individual fitness levels, address misconceptions, and provide tips for successfully incorporating weight-lifting into a senior wellness routine.

( I hate being called a senior, especially when I see some of the so-called youth of today, however, I have to accept it. There are worse names. )

Benefits of Weight Lifting for Seniors

So, you’ve reached those golden years, but that doesn’t mean you have to sit back and watch re-runs all day. Weightlifting can work wonders for seniors, and here’s why.

Improves Muscle Strength and Bone Density

Forget brittle bones and weak muscles – lifting weights can help seniors build strength and maintain bone density. It’s like giving your body a tune-up!

Enhances Balance and Coordination

Who says you can’t have moves like Jagger in your senior years?

Weight lifting helps improve balance and coordination, reducing the risk of trips and tumbles. Walk on, rockstar!

Safety Considerations

We’re all about gains, but safety first, folks! Here are some tips to keep you pumping iron without landing in the ER:

Consult with a Healthcare Professional

Before you start hoisting those dumbbells, it’s wise to chat with your doctor. They can give you the green light and tailor a weight-lifting plan that suits your health needs. Safety first, gains second!

Warm-up and Cool-down Techniques

Think of your body as a fine sports car – it needs a warm-up before hitting the road. Stretch those muscles, warm up with some light cardio, and cool down with some gentle stretches. Your body will thank you!

Tailoring a Program.

Ready to sculpt those guns? Here’s how to customize your weightlifting routine for maximum gains and minimal pains:

Choosing Appropriate Exercises

You don’t have to deadlift a truck to feel the burn. Pick exercises that suit your fitness level and target different muscle groups. Mix it up, keep it fun!

This is what I do.

Setting Realistic Goals

Rome wasn’t built in a day, and neither is a chiseled physique. Set achievable goals, track your progress, and increase weights gradually. Slow and steady wins the race!

Common Misconceptions.

Don’t let age put you in a fitness box. Weightlifting is for the young at heart, and here’s why:

Age Shouldn’t Limit Strength Training

Think you’re too old to lift? Think again! Age is just a number, and strength training can benefit seniors of all ages. Flex those muscles and show ’em who’s boss!

Benefits Outweigh Risks

Sure, any exercise comes with risks, but with proper form and technique, the benefits of weightlifting far outweigh the risks. Keep that back straight, knees aligned, and lift like a pro!

Incorporating Weightlifting into a Routine

Weight lifting isn’t just for the young guns at the gym – seniors can benefit big time from pumping some iron too. It’s like giving your muscles a wake-up call and saying, “Hey, we’re not done yet!”

Balanced Fitness Regimen

When it comes to mixing weight lifting into your wellness routine, think of it like making a healthy smoothie – you want a little bit of everything in there. Just like you wouldn’t just blend a bunch of kale and call it a day (chew, people, chew!), balance is key.

Incorporate some cardio, flexibility training, and of course, those weights to keep your fitness routine well-rounded.

Try a Balance Board.

Embracing this form of exercise can help us to lead active and fulfilling lives as we age (un) gracefully.

Frequently Asked Questions (FAQ)

Is weightlifting safe for seniors?

We have been lifting some form of weight all our life, this is no different.

Yes, it is more physically challenging, but if you have made it this far your mental strength is going to carry you through.

So yep, weight lifting can be safe for seniors when approached with proper form, technique, and supervision.

But, It is essential to consult with a healthcare professional before starting any new exercise regimen to ensure it is suitable for individual health conditions.

Can seniors build muscle through weight lifting?

Yes, seniors can build muscle through weight lifting. With a consistent and progressive resistance training program, older adults can increase muscle strength and mass, leading to improved overall physical function and quality of life.

Frequency of weight lifting workouts?

The frequency of weight-lifting workouts for seniors can vary based on individual fitness levels and goals. Generally, it is recommended to incorporate strength training exercises at least 2-3 times per week, allowing for adequate rest and recovery between sessions to prevent overtraining and promote muscle growth.

Are there specific modifications or adaptations seniors should consider when weightlifting?

Seniors may need to make modifications to their weight lifting routines to accommodate any existing physical limitations or health concerns.

This can include using lighter weights, focusing on proper technique, incorporating balance exercises, and gradually progressing in intensity to ensure a safe and effective workout.

However, if you are determined and not physically restricted from lifting weights, I urge you to give it a go.

Weights You can buy.

I love this set of dumbbells because you can buy the lot in one go, and they are relatively cheap.

Neoprene Dumbbell Hand Weights

(Amazon)

Questions about this Product.

Are weights easy to grip during workouts?

Customer reviews indicate that the weights are easy to grip during workouts. Customers consistently state the neoprene coating provides a comfortable and secure grip.

Do the coatings provide a secure grip during workouts?

The product description states that the neoprene coating allows for a secure grip. Customers agree, noting that the coating makes them easy to grip and prevents slipping.

Are they suitable for a variety of strength training exercises?

The product description mentions these are ideal for resistance and other training. 

Customers consistently state that the weights are versatile and great for various exercises.

Are the neoprene coatings durable over time?

While the product description doesn’t mention anything about durability, customers generally have positive things to say about the neoprene coating. They state that it’s durable and allows for a secure grip.

Finally

Live like we did in the 60’s and 70’s, never give up, and be as disgraceful as you like. We have earned it.

More power to us.

Steve Hey

Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.

As an Amazon Associate, I earn commission from qualifying purchases.

There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.

Want to try Fasting?

A 40-hour fast, also known as prolonged fasting, can offer several health benefits. Here are some of the key benefits.

Increased Insulin Sensitivity.

Fasting can help improve insulin sensitivity, which can be beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes.

Cellular Repair and Renewal.

During fasting, your body can focus on repairing and renewing cells through a process called autophagy.

Weight Loss.

Extended fasting can lead to weight loss by promoting fat burning and reducing overall calorie intake.

Reduced Inflammation.

Fasting has been shown to reduce inflammation, which is linked to various chronic diseases.

Improved Cognition.

Some studies suggest that fasting can enhance brain function and improve cognitive performance.

Disease Prevention.

Prolonged fasting may help prevent chronic diseases by promoting overall metabolic health.

Is this your first time considering it? Here are some things to consider about why it could possibly be a bad idea for you.

Supplements for Fasting

Sea moss also known as Irish moss, is a popular supplement for fasting due to its nutrient-rich profile. Here are some other good supplements to consider while fasting:

Creatine helps maintain muscle mass and provides energy.

Electrolytes like sodium, potassium, and magnesium help prevent muscle cramps and fatigue.

L-tyrosine supports cognitive function and reduces stress.-

MCT Oil provides a source of quick energy without breaking the fast.

Probiotics support gut health and maintain a healthy balance of gut bacteria.

Vitamin D is essential for immune function and bone health.

Omega-3 Fatty Acids support heart health and reduce inflammation.

Check out other fasting supplements here at Amazon health.

My Favorite

Sea moss itself is packed with vitamins and minerals, including iodine, potassium, calcium, and vitamins A, B, C, and E. It’s also known for its potential benefits to thyroid health, immune system support, and gut health.

It is like a one-stop shop for health when fasting. I do feel hungry, but this gets me through the worst of it.

Dr. Sebi Explains The Benefits of Fasting and Sea Moss

Buy “Sea Moss Gold” here.

Only $19.95 plus shipping if applicable.

How to use supplements in your fasting routine?

Sea Moss.

You can take sea moss in gel, capsule, or powder form. A common dose is 1-2 tablespoons of gel or powder, or 1-2 capsules per day. You can take it during your eating window if you’re doing intermittent fasting, or in the morning with water during a prolonged fast.

Creatine.

It’s best taken before or after workouts. You can mix 3-5 grams of creatine powder with water or a non-caloric beverage.

Electrolytes.

Mix electrolyte supplements (sodium, potassium, magnesium) in water and drink throughout the fasting period to stay hydrated and prevent muscle cramps.

L-Tyrosine.

Typically taken on an empty stomach, you can take 500-1000 mg of L-Tyrosine in the morning to support mental clarity and focus.

MCT Oil.

You can add 1-2 tablespoons of MCT oil to your morning coffee or tea. It provides a source of quick energy without breaking your fast.

Probiotics.

These are best taken with your first meal after the fasting period. Follow the dosage instructions on the probiotic supplement label.

Vitamin D.

Take vitamin D supplements with your first meal after the fasting period to aid absorption. A typical dose is 1000-2000 IU per day.

Omega-3 Fatty Acids.

Take these with your first meal after the fasting period. The common dose is 1000 mg of fish oil per day, which usually contains about 300 mg of omega-3 fatty acids.

Listen to Your Body

It’s important to listen to your body and adjust the timing and dosage based on your individual needs and how you feel. Always consult with a healthcare professional before starting any new supplement regimen, especially when fasting.

It’s Not For Everyone

A 40-hour fast isn’t suitable for everyone and it’s best to consult with a healthcare professional before starting a prolonged fast, especially if you have any underlying health conditions. Here are some groups of people who should avoid prolonged fasting:

1. Individuals with Medical Conditions. People with diabetes, heart disease, or any other serious medical conditions should consult a healthcare professional before attempting a prolonged fast.
2. Pregnant or Breastfeeding Women. Fasting can affect nutrient intake, which is crucial for the health of both the mother and the baby.
3. Children and Adolescents. Their bodies are still growing and developing, so they need a consistent intake of nutrients.
4. Those with a History of Eating Disorders. Fasting can trigger unhealthy behaviors and exacerbate conditions like anorexia or bulimia.
5. Individuals on Medications. Some medications require food intake for proper absorption and effectiveness.
6. People with Low Body Weight. Fasting can lead to further weight loss and nutritional deficiencies.

Consult with a healthcare professional before starting any fasting regimen, especially if you fall into one of these categories. They can provide personalized advice based on your health status and needs.

Your Lazy Athlete

Steve Hey

Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.

As an Amazon Associate, I earn commission from qualifying purchases.

There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.