Raphael Stevens

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    How to Build Muscle for Women • Learn the Benefits of Muscle Growth

    Strength training hasn’t always been the most popular topic among women. Weight training was long considered something for men. Lucky for women, times change and muscle strength is no longer off-limits. In fact, understanding how to build muscle for women can help you prevent bone loss and injury as you age while improving your overall quality of life. Learn the truth about muscle growth in women. Plus, how your hormones, your diet, and specific exercises can help you gain muscle.
    Muscle GROWTH makes you stronger – inside and out
    As you begin your journey toward muscle growth, it’s important to remember that building muscle has a multitude of benefits for women. Not only does it boost your metabolism, which turns your body into a more efficient fat-burning machine, but it also does wonders for your self-confidence. You will stand taller and feel more sure about yourself when you walk into a room. Plus, strength training has been shown to slow bone loss, reducing the risk of fractures associated with osteoporosis.
    If you’re worried about bulking up, don’t bother; men and women who work out three to five times a week will not experience the same muscle growth. Women’s testosterone levels are about 20% lower than men’s, which means if you do want to get those biceps and triceps bulging, you’ll have to seriously increases your calorie intake and target workouts to reach your goal.

    Menstrual cycle and muscle growth
    Do you want to start building muscle, but you don’t know where to begin? Start with your hormones: if you know what phase of your cycle you are in, you can use this valuable information to sync your training to your calendar.
    One female sex hormone is that especially important for muscle growth is estrogen. Studies have shown that the hormone (which is particularly “active” during ovulation) can boost the production of protein and thus stimulate muscle growth.

    Good to know:
    A US study found that birth control pills can limit muscle growth.(2) Women who didn’t take the pill, however, gained up to 60% more muscle mass.

    Why you shouldn’t skip cardio
    It goes without saying that cardio should be part of your training routine. Workouts outdoors or on a treadmill, elliptical, or stepper are great, especially if you are looking to burn calories. But less fat doesn’t necessarily mean firm tissue. That is where muscle or strength training comes in. And…if you want a cardio and strength workout combination that will get you amazing results in 20-40 minutes per day without any equipment, you have to give our adidas Training app a try. You’ll be torching calories all day long after each workout and build that chiseled muscle definition that makes you feel strong and confident.
    If you are interested in achieving lasting weight loss success or improving your general health and fitness, the best way is a combination of cardio workouts, bodyweight training and, of course, a balanced diet.

    Eat right: Tips for forging muscle
    A proper diet is essential to build muscle. The following foods can help you get stronger:
    Water: Did you know that your muscles are largely made of water? Make sure to get plenty of fluids through your diet: salad and other vegetables contain a lot of water.
    Eggs: You need plenty of protein to build muscle. Eggs are a great source of high-quality protein.
    Legumes: Beans and lentils not only contain protein, but zinc, too. The latter is especially important for muscle growth. Without it your body cannot build muscle. Our tip: Avoid eating legumes before your workout. They are high in fiber and thus heavy on the stomach.
    Berries: These fruits are true nutritional powerhouses. Berries not only help you lose weight, but they also promote muscle growth.
    Meat and fish: After an intense workout, meat and fish help you replenish your protein stores.
    Nuts: Different varieties like walnuts, almonds, or Brazil nuts contain protein and many important fatty acids. You also shouldn’t forget about vegetable fats (like olive oil and canola oil).
    6 good reasons why you should begin bodyweight training today:
    Do you need a little extra motivation? Here are six reasons why you should try bodyweight training:
    It will enhance your performance.
    It will whip you into shape and tone your entire body.
    It will improve your strength and your posture.
    It will really boost your metabolism.
    It will strengthen your immune system.
    …and it will increase your self-confidence!
    So, do you want to be more active in your life? Download the adidas Training app and start your customized 12-week bodyweight training plan today!

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    adidas Runtastic Premium Membership: Top Features & Benefits

    Are you ready to build healthier habits and lead a fit lifestyle? No matter your goals, with the adidas Runtastic apps and Premium Membership, you’ll find tips from experts, loads of motivation, as well as unlimited individual training plans both in the adidas Training and Running app. Choose your ideal plan, get started, and reach your goals one step at a time!

    One membership – all the benefits:
    Everything is completely unlocked in our two apps for those who choose to upgrade to Premium.

    Reach Your Running Goals: Premium Benefits in the adidas Running App
    Run your first 5K, challenge yourself with a half marathon or marathon, lose weight or get fitter: no matter what your goal might be, there are unlimited training plans available in adidas Running.
    As an adidas Runtastic Premium member, you have access to all of our features in the adidas Running app, including:
    Training Plans
    Interval Training
    Story Runs
    Activity Detail
    Routes
    Records
    Auto-Pause
    Challenge an Activity
    Target Pace
    Powersong
    Workout Goal (Distance & Duration, Calories)
    History (Sorting by week/month/year/all)
    Advanced Statistics (Sort and compare by week/month/year/all)
    Detailed Goal Statistics
    Edit Heart Rate Zones
    Session Detail expanded Map (colored traces – pace/elevation/grade)
    Split table – segment by different distances/durations

    Get in Shape With Bodyweight Training: Premium Benefits in the adidas Training App
    Do you want to build muscle by working out at home, get strong, defined abs, or just stay fit? Then the adidas Training app for bodyweight training is ideal for you. 
    As an adidas Runtastic Premium member, you have access to all of our features in the adidas Training app, including:
    12-Week Body Transformation Training Plan
    6-Week Shape Up Training Plan
    Push Your Limits Training Plan
    Health & Nutrition Guide
    Bookmark Workouts           
    Access previous Featured Workouts 
    You don’t need any equipment or a gym membership to transform your body, and we have the success stories to prove it!

    Do You Want to Enjoy More adidas Runtastic Premium Membership Features?
    As well as the Premium features in the adidas Runtastic apps, you also can enjoy the following benefits:
    Weekly fitness report via email
    Premium has helped ordinary people of all levels achieve their individual health and fitness goals over years. As a Premium Member, you’ll receive a weekly fitness report including an overview of your past week’s activities as well as a comparison with your stats from the week before. This way, you can see what you’ve accomplished and be motivated by your success.
    Exclusive Premium support
    With your Premium Membership, you can enjoy top-of-the-line support from our Customer Happiness Team.

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    Muscle Gain Diet: Do you know the best 9 foods for muscle growth?

    Proper nutrition is essential to staying healthy and fit. If you want to do challenging workouts with adidas Training, you need to fill your energy stores with the right foods – for maximum results. These 9 foods help you build strength and should be a regular part of your muscle building diet. 
    Top 9 Foods for a Muscle Gain Diet
    1. Lentils

    Legumes are protein and fiber powerhouses. Lentils, for example, are especially high in protein. 100 g of this dry good provides about 25 g of protein. Their fiber content is also nothing to sneeze at. Just 100 g covers half of your daily requirement (30 g). 
    Do you know how much protein you need per day to build muscle? Calculate your protein requirement here:

    2. Eggs

    Eggs are the perfect food for a muscle gain diet. One chicken egg provides about 7 g of protein. Plus, its biological value is nearly 100. What does that mean? The higher the biological value, the more similar the protein in the food is to the body’s own protein, which makes it easier for the body to transform it into muscle mass. Two hard-boiled eggs, for instance, are an ideal post-workout snack.
    3. Flaxseed oil

    If fitness is your goal, you should definitely be using flaxseed oil. It’s highly nutritious and loaded with omega-3 fatty acids, which keep your heart and brain healthy and help stop inflammation.

    Good to know:
    Cold-pressed flaxseed oil should be stored in the fridge. The oil keeps for up to 5 months if the bottle is sealed. Once the seal has been broken you should use it as quickly as possible.

    4. Quinoa

    Quinoa is the ideal side dish for bodyweight training. 100 g provides 15 g of vegan protein. This grain is also very high in magnesium (275 mg), which plays a key role in muscle contraction.
    5. Ginger

    Ginger not only strengthens your immune system: this Asian root is said to improve blood flow to the muscles (which helps with sore muscles!) and promote the breakdown of lactic acid in muscle tissue. This helps you recover quickly, so you are ready for the next workout.
    6. Cottage cheese

    Protein pancakes with cottage cheese are the perfect breakfast if you like bodyweight training. Why? This dairy product is low in calories and a good source of high-quality protein and carbohydrates. Cottage cheese also contains the essential amino acid tryptophan, which helps you sleep better. And adequate sleep is crucial if you want to perform your best.
    7. Coffee

    How about a cup of coffee before your workout? Coffee increases your blood pressure and heart rate, which helps you to get the most out of your workout. But go easy on the amount. An espresso is a good idea before a bodyweight training session, but skip the milk and sugar!
    8. Blueberries

    Small but powerful! Blueberries are low in calories. 100 g has only about 40 calories. The purple berries are also antioxidants. This means that they fight free radicals in your body, which is especially important for regular training. Blueberries taste great in smoothies or together with rolled oats and plain or soy yogurt.
    9. Walnuts

    Nuts and seeds are essential for muscle building. They are rich in protein as well as high in fat. Walnuts are particularly beneficial because of their high unsaturated fat content. 
    In a Nutshell
    If you want to build strength, a healthy muscle building diet with enough calories is just as important as challenging workouts. Eat the 9 foods listed above on a regular basis and you’ll be on the right track to getting the muscle growth you want!
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    Looking for a Running Alternative? How to Increase Stamina with Low Impact Cardio + 5 Tips

    If you want to increase your running endurance, there’s more than one way to do it. We’ve put together some suggestions for running alternatives, so you can boost your endurance and give your joints a break with low impact workouts. 
    3 Low Impact Cardio 
    The impact of running puts a lot of stress on your knees and hips. If you want to run farther and faster, you’ve got to improve your stamina. But how can you get there without pounding the pavement for hours? Here are three workouts to get you running better without running more. 
    1. Deep-Water Running
    If you’ve got access to a pool and a flotation belt, there’s nothing better than deep-water running to crank up your cardio and be kind to your joints. A study on the physiology of deep-water running shows that endurance athletes maintain their cardiovascular fitness level for up to 6 weeks with deep-water running workouts. (1)This is also an effective way to stay in shape after an injury and promote active recovery.  
    2. Dance Workouts

    Perhaps you’re missing a bit of fun in your life these days. Have you ever tried a dance workout? Dancing is an energizing way to combine a cardio workout and strength training, increase coordination, and work on your sense of rhythm. Studies have shown that dancing also has great benefits for older adults, improving balance and memory. (2)
    3. Cycling
    Hop on your bike for another great low impact workout. If you’re pedaling at the right intensity, you can get a solid cardio workout, explore the region you live in, and strengthen different muscles than those used for running.

    5 Tips to Maximize your Workouts
    Learn how to get the most out of your workouts with these 5 helpful tips:
    1. Shorten breaks in your strength workouts
    Bodyweight training will help you build strength and if you cut down on the length of your breaks and really push yourself to the limit, you can turn those workouts into a cardio booster, too. Try a workout in the adidas Training app and see if you can shave a few seconds of the breaks to get your heart rate up.
    2. Add variety
    Runners used to train for long races by running, running, and more running. Research on race performance has shown that adding variety to your training routine will not only reduce your risk of overuse injuries, but also prevent boredom. So try the workouts listed above and then try yoga for runners. Yoga’s not your thing? How about speed walking? Look around and see what interests you. Maybe it’s time to take up a new sport. 
    3. Adjust nutrition
    Don’t forget about your diet. To get your body in top form, you’ve got to give it the fuel it needs. The energy for endurance training – whatever form you choose – comes from macronutrients, especially carbohydrates. Cut down on your sugar intake and make sure you’re getting healthy fats and lean protein. Give your body what it needs, when it needs it.

    4. Improve your sleep
    Sleep health is an – often minimized – essential part of physical and mental health. You’ve probably heard the basics: no screens in the bedroom, don’t work out late in the evening, hit the sack before midnight. It’s important to prioritize sleep and change bad habits before you develop a chronic sleep disorder. Did you know that long-term sleep deprivation can put you at risk of diabetes melitus, obesity, and heart disease?(3)In addition to being important for our health and longevity, good sleep habits improve our wellbeing and increase our stamina when we exercise. 
    5. Steady state cardio
    Cardio workouts used to mainly be steady state: get on the treadmill, elliptical, or hit the road and maintain a moderate intensity for the duration of the workout. Then came HIIT, Tabata, and other interval training that can lead to more results in a shorter time. But does that mean you shouldn’t bother with steady state anymore? Not necessarily; it depends on what your goal is. Yes, there are certainly great benefits to high intensity workouts, such as high calorie burn. But if you’re looking to relieve stress and quiet the neverending spinning of your thoughts, steady state can add that meditative element to your exercise routine that helps calm your nerves and improves your sleep. 
    Takeaway
    Running faster or longer is not the only way to improve your running performance. Low impact cardio workouts can really increase your stamina, especially if you combine these running alternatives with some of the adjustments listed above. So if you’re ready for some variety, give your knees a break and change gears for a long bike ride or hop in a pool and try deep-water running.
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    Chair Yoga: 12 Easy Relaxation Exercises to Do at Your Desk

    So, are you starting to experience pain in your neck, shoulders, and back from sitting too much? It’s time for some yoga exercises to help you relax. Whether it’s between meetings or in the evening after a long day at your desk, 9 minutes of chair yoga is enough to loosen up your muscles and release tension. Why not give it a try right now? 
    Workout Video: 12 Chair Yoga Exercises 
    We’ve put together a short yoga workout you can do while sitting that will relax your upper back and neck muscles:
    Duration: 9 minutes
    Number of exercises: 12
    What you need: a chair

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    Ready to try some more yoga poses? These are the 8 best yoga exercises for runners.

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    Sports and Your Libido: How Exercising (Together) Leads to Better Sex

    Are you looking for a way to boost your motivation to work out? How about this: couples who work out together not only have more, but better sex. Regular exercise also leads to a better sex life for single people. 
    Improve your self esteem and self awareness
    Exercise and sports are good for your body and your mind. If you feel like you’re in shape and are satisfied with your athletic performance, this satisfaction also affects other parts of your life. One study found that regular physical activities and a higher fitness level make people feel more attractive and energetic. Sports boost self esteem which makes people feel more desirable. This can have a positive effect on sexual performance.

    Boost your libido
    The benefits don’t stop at self esteem; exercise also increases our libido.
    Regular exercise intensifies sexual arousal and physical sensitivity. (1, 2) Sufficient blood flow to the genitals is an important part of sexual desire and the ability to reach an orgasm. Overall circulation improves with better cardiovascular fitness. Plus, when you run, your body releases some of the same hormones it does during sex. Endorphins, also known as “happy hormones,” help relieve pain, lower anxiety, and give you a euphoric feeling. And also not surprising, if you feel better about yourself in general, it improves your sex drive. Not only is the quality of the sex higher, but also the quantity – we become more sexually active. (3) 

    Good to know:
    In 2017 a study was published showing too much high-intensity endurance training can lead to a decline in libido for men. One possible reason behind this is overtraining.

    Strengthen your relationship and reignite passion
    Couples can enjoy all the benefits of exercise in their relationship and sex life. Working out together adds variety to your relationship and builds intimacy and trust. Working up a sweat together and celebrating success releases endorphins and brings you closer together. You get to know each other on a different level – both physically and emotionally. All in all, couples who share hobbies are happier long term, which has a positive influence on their sex lives. (4)

    Workouts for better sex
    From theory to practice – check out these workouts for every fitness level as well as fun partner workouts: 
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    Running Tips to Stay Healthy from Childhood to Old Age

    The beauty of running is that you can do it anywhere and throughout your life – as long as your joints cooperate. The list of reasons to run is always growing and this past year more than ever. With lockdowns around the world and people struggling to cope with stress and anxiety, a safe and easy option is to lace up your sneakers and go for a jog.  
    Whatever your reason is, we’ve got running tips to keep you healthy at any age and guidance on getting your kids into running. 
    How to Get Kids Running 
    Most children have the urge to run as soon as they have mastered walking and usually, it’s in the opposite direction of their parents. In fact, this may be one of the first times you do sports with your kids: chasing them down the sidewalk or through a park. 
    Being active with your kids is one of the greatest gifts you can give them. You’ll teach them to love what their bodies are capable of, which will keep them healthier throughout their lives.(1) The most important thing to remember here is to make it fun. If you’re a runner and you dream of running with your child in a few years, start with games like tag or kick a ball around. 
    Research shows that 15 minutes of running several times a week is a healthy way to improve fitness levels of primary school-aged children. Aerobic activity is just as healthy for kids as it is for adults as long as it is scaled to their level.

    5 Tips for Running with Kids
    Ready to get started? Here are 5 tips to get you out the door:
    1. Mix walking and running
    Don’t push kids too hard or they will quickly lose interest. Pay close attention to their 
    condition and take walking breaks for rest and variety.
    2. Add obstacles for fun
    Why not climb over a bench or hop-scotch your way across the crosswalk? 
    3. Ignore distance and time
    Don’t look at your watch for these runs. It’s now how far or how fast that matters, but whether your child will want to go with you again. 
    4. Look for Fun Runs
    If your child is interested, signing up for short kids’ races can be a great way to show him or her how much fun it is to run with other children.
    5.  Mix up the cardio with a scooter or bike
    Have your child ride or scoot alongside you when you run. This will keep them active, build their endurance and strengthen your bond with each other.  

    Did you know?
    Budhia Singh is considered the world’s youngest marathon runner. At the age of five he ran 48 marathons.

    From Adolescence to Middle Age
    Many people consider this period of time to be the prime running years. You have the energy and flexibility of youth on one end of the age range and the focus and dedication as you get older. It’s also a great time to start running if you haven’t yet. Setting specific goals helps keep you motivated. Why not get that six-pack you’ve always wanted?
    If you’ve got a solid running foundation and plenty of distance under your belt, you might consider running a marathon or two during this phase of your life. Marathon performance peaks for elite runners around the age of 35, while casual runners might not peak until they hit 50. (2)

    Running through old age
    Do yourself the favor of warming up and regular strength training. Your joints will thank you. As long as your health allows it, there is no reason why you can’t continue running as you age. You might have to adjust your expectations as an older runner, but staying active has been shown to improve cognitive and cardiovascular health. (3) It’s great for your health and also makes you feel younger and more energetic, which is great for your emotional health.
    5 Tips for Running at 50, 60, and Beyond
    It’s never too late to start. Keep these tips in mind to avoid injury:
    1. Check with your doctor
    Always wise to do this before you get started, just to make sure running is the right choice for you. 
    2. Start slowly
    This applies to anyone who is just starting out, but is particularly important when your older. Let your body adjust to the impact of running on your joints. Cross-train with swimming and biking to build up your cardiovascular without the pounding on your joints. 
    3. Take time to recover
    Your body won’t bounce back from hard workouts like you used to. Give yourself plenty of time to rest and recover. 
    4. Don’t skip strength training and stretching
    As we age the cartilage that once cushioned our joints starts to break down. If you want to stay active without pain, it’s important to build muscles to support your joints. And remember to stretch to encourage circulation and speed up recovery. 
    5. Be proud that you are still running
    It takes determination and courage to keep on running when younger athletes might be blowing by you with the confidence of youth. Be proud of yourself and enjoy the freedom that comes with running. 

    Did you know?
    The oldest person to complete a marathon was Fauja Singh, who ran his final marathon at the age of 101. 

    Takeaway
    No matter how old you are, it’s never too late – or too early – to start running. Adjust your expectations and goals to your fitness level, try different types of cardio to build endurance, and work on muscle development to support your joints. You may just find that running becomes a trusted friend who stays with you throughout your life. 

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    7 Arm Workouts for Tighter Triceps & Biceps

    Tighten up your triceps! Getting rid of the so-called “bat wings” and achieving toned upper arms isn’t actually as difficult as you might think if you’re doing the right arm workouts. Your own body weight is more than sufficient to tighten up your triceps and biceps. You don’t need much space or even much time to do these 7 effective bodyweight training exercises at home or wherever you wish! 
    1. Planks

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    The plank is an isometric exercise. This is a particular type of strength training in which the muscles are tensed, but their length does not change. Although all you have to do is maintain the position, the exercise is quite challenging. The more you tighten your entire body, the longer you will be able to stay in the plank position. So, how many minutes can you hold the plank for?
    2. Up-downs

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    This exercise not only works out your arms, but your entire body. It is particularly good for the muscles of your core. Start in plank position and raise yourself up by placing first one hand on the floor, followed by the other. Then return to the starting position. Besides your arms, this engages your abs, glutes and legs, which is what makes it so strenuous.
    3. Triceps dips

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    You might think that you need a couch, chair or park bench to perform this exercise. However, you can really blast those upper arms by performing triceps dips on the ground as well. Make sure that your fingertips are pointing towards your feet and your shoulders are down and away from your ears. It’s important that you keep your butt high so that you increase your range of motion and can really activate your triceps. 
    4. Push-ups

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    Push-ups are one the best exercises with your own body weight and are the perfect arm workout. You can choose between countless varieties and thus adjust the level of difficulty. For beginners, it is best to start on your knees. Placing your hands close together works on your arms, whereas moving your hands farther apart targets your chest muscles. Tighten your core to strengthen your ab muscles.
     5. Wall Push Offs

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    This move is a bit of a twist on a regular push-up. It’s more of a modified version, because the upper body is higher than the lower body, but it definitely packs a real burn! It’s important that you stay on the balls of your feet and keep your core engaged. You shouldn’t completely push yourself away from the wall – just a little bit. You’ll feel the rhythm!
    6. Crab Bridge

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    You start this move exactly like a triceps dip and you even get a little bit extra glute workout in here as well. The movement is in the hips, but you’re definitely working those arms when you keep them nice and tight and strong, shoulders down and away from the ears.
    7. Punches

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    Stand with your feet hip-width apart and your knees slightly bent. Make sure to keep your core tight. Box against an imaginary punching bag until you can’t throw another punch. The main thing is to focus on flexing your upper arm muscles. This not only works out your triceps and biceps, but it also increases your heart rate, helping you burn plenty of calories.

    Feeling super motivated now? Then get the adidas Training app and get fit without equipment!
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