MIKOLETTE/GETTY IMAGES/Getty Images See big results by making small tweaks to your training, diet, and lifestyle. Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster. 1. Set […] More

Even what seems like the most benign hiking trail can result in a twisted ankle, pulled muscle, or worse if you don’t prepare properly. The most effective method of readying your body for the rigors of the trail is consistent stretching.
We suggest stretching all of the main muscle groups used in hiking, but also pay attention to your particular needs, and take them into account. If you have weak ankles, make an extra effort to strengthen them. Same goes for calf muscles, tight hamstrings, and any other muscle group you may have issues with.

First up: activating and strengthening your core. Having a strong core is imperative for successful hiking, and affects every other part of your body, from your back muscles, to posture, to flexibility in the legs.
According to Popsugar, the core muscles consist of your abdomen, hips and lower back. Each of these groups plays an integral part in maintaining muscle health on the trail. Popular core stretches include child’s pose, cobra, spine rotation, and more.
The standing stretch is a staple among hikers and other athletes. Photo: Abigail Keenan/Unsplash
Second, we have what are arguably one of the most important muscle groups when it comes to hiking—the quadriceps. These are the muscles on the front of your thighs, and are responsible for most of the power generated during hiking. The quads also help extend and straighten your knee with each step, so it’s important to keep them limber.

Stretching the quads is relatively easy, and can be performed before or after a workout. If you choose to stretch prior to warming up your muscles, place extra emphasis on being as gentle as possible to avoid pulling a muscle.
We recommend the standing stretch. Stand on your right foot, and grab your left shin by bending your leg upwards behind you. Pull you shin toward your body, and hold for 30 seconds. Repeat the process on your right leg.

Next up are the hamstrings, which work together with the quadriceps to carry you forward as you make your way along the trail. Tight hamstrings can result in extreme discomfort on the hiking trail, and in severe cases, can cause pulled or torn back muscles.
This guy definitely stretched before hitting the trail. Photo: Kimon Maritz/Unsplash
To stretch the hamstrings effectively, it’s best to wait until after your workout, when muscles are warmed up. Otherwise, stretching could lead to injury. Here are six of the best hamstring stretches to maintain health of the back, legs and knees.
Last (but not least) on the list are calf muscles—a muscle group key for hiking. These powerhouses support each step, flexing and pivoting as you move along the trail.

One of the most effective stretches to prevent calf injury is the downward dog—this move targets the muscles in your lower legs for a deep stretch.
Happy trails!
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To lose body fat for good, you need to shake up your approach—and shake it up often. Plateaus suck, especially when you’re working hard in the gym and in the kitchen to make sure you’re doing all the right things to cut fat. You strength train a few times a week, you’re eating healthy, you’re doing cardio. What more can you do? Often, all you need are a few simple tweaks to get back on track to continue to shred body fat, and get closer to that coveted six-pack.

To lose body fat, heed these 17 tips, all of which work to help you lose body fat. Within a few weeks, you’ll start seeing more definition in your arms and midsection—without sacrificing the gains in the weight room. Not only will you look better in the mirror, but you’ll also be healthier overall.

17 Ways to Lose Body Fat for Good

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1. Drop Your Calorie Intake by 500
To slash fat, you must maintain a caloric deficit, which means you must consume fewer calories than you burn per day. Yet, often, we underestimate how much we take in, and overestimate how much we use.
Instead, keep a food journal for three to four days and track exactly how many calories you’re eating and drinking. Then, gently reduce your caloric intake by 500 calories per day to boost your fat loss. Measure your body fat every few weeks with fat calipers to make sure you’re moving the right direction.

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Want to give your gut health a boost? Take a page out of Homer Simpson’s book and grab a cold one. Beer and the gut microbiome might not seem like they’d have a symbiotic relationship, but drinking one brew every night for four weeks straight was found to increase the diversity of gut bacteria and improve intestinal function, according to a report in the Journal of Agriculture and Food Science.
Gut bacteria is big news these days, as research shows it’s associated with everything from greater immunity (good gut bacteria) to heart disease (bad gut bacteria).The current study, which split men into two groups, found both alcoholic and non-alcoholic lager yielded positive results for the microbiome. More important than alcohol content, it turns out, is the color of your beer.The darker the beer, the better it is for your microbiome. That’s due to a higher concentration of something called polyphenols—compounds researchers credit with giving beer its gut-enhancing, health-fortifying benefits.

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Among many other superlatives, the United States claims the most expensive healthcare system in the country. Though the whole country is lumped together in that honor, the reality is that healthcare quality and access can vary greatly depending on where in the country you are. A new study conducted by Forbes attempts to break down the intricacies of healthcare in all 50 states by examining 24 metrics across four key categories: healthcare access, healthcare outcomes, healthcare cost, and quality of hospital care. Georgia takes the title of the worst state for healthcare in the country. Interestingly enough, seven of the top 10 worst states for healthcare are in the South: Georgia, Alabama, North Carolina, Mississippi, South Carolina, Arkansas, and Texas. North Carolina ranks as the worst state for healthcare costs, Utahns struggle the hardest in getting healthcare access, New Mexico has the worst quality of hospital care in the country, and Mississippi is the worst state for positive healthcare outcomes.As for the best state in the country for healthcare, that honor goes to Minnesota. It’s an outlier in the region, as even of the 10 best states for healthcare are in the northeast: Massachusetts, Rhode Island, Connecticut, Vermont, New Hampshire, Maine, and Pennsylvania. If you find yourself in one of the 10 worst states in the country for healthcare, try to find a doctor and a hospital that can best serve you in times of need. GeorgiaAlabamaNorth CarolinaMississippiSouth CarolinaArkansasNew MexicoTexasNevadaIndianaAll of the 10 best states for healthcare lie north of the Mason-Dixon line. If you’re looking for quality care or other important factors, you might want to consider one of these states. MinnesotaMassachusettsRhode IslandConnecticutVermontNew HampshireMichiganOregonMainePennsylvania More