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      Women’s Self Esteem and the Benefits of Sports

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      by Dr. Mauraine Carlier
      We all have days when we can’t bear the thought of pulling on our gear and pounding the streets or going to the gym. We’re human: sometimes we can’t wait to get out the door and get a sweat on, but then there are days when the thought of exercise fills us with fear and dread.
      Sadly, research has shown that it is even harder for many women, who feel a lack of self confidence when it comes to exercise. Research has shown that women feel they are judged more on appearance than ability, which can have a major impact on your self esteem.(1)
      Go out there and exercise with confidence
      A number of campaigns across the world have done an amazing job of showing that women of any age or size can play sports. From Always’ “Like A Girl” to Sport England’s landmark “This Girl Can”, the message is clear: there is no sport that is out of bounds for you. You don’t have to be super-thin to enjoy running, or really muscly to enjoy lifting weights, it’s your workout, and your choice.
      The negative effects of social media are often discussed when it comes to body image for women. (2,3)However, these campaigns have specialized in using social media platforms as a force for good to get their message across. #likeagirl has become a badge of honor for many women on social media now, while #thisgirlcan has attracted almost 3m new participants to sports.
      First and foremost, sports is about having fun. If you are not enjoying it, the chances of sticking to it are much smaller. But if you can find the right sport – for both your body and mind – then your chances of benefiting both physically and mentally skyrocket.

      Building Self Confidence with Goals
      A great way to get started is to set little goals for yourself. Walking and running are inexpensive and uncomplicated ways to incorporate more exercise into your life. The adidas Running app has a goals feature to keep you focused and motivated to reach your goals. You’re in charge: pick the time frame and the distance and keep track of your progress. Who knows, maybe one day you might decide to run a half marathon or marathon. 

      Tip:
      Set short-term and long-term goals that are realistic and track your progress to stay motivated.

      Love Your Body
      Spoiler: there is no such thing as perfect. Don’t be put off just because you think you aren’t the right size, or other athletes have different body shapes to you: sports is for everyone to enjoy. Team sports in particular are a great start point as they make people feel part of a group, making them more relaxed and giving them confidence.
      So often, women amaze themselves when they find out exactly what their body can do. Sports has the power to boost self esteem like nothing else, empowering you and building self confidence in everyday life.

      Simple things like wearing the right clothes and comfortable sneakers that make you feel good can have a huge impact on your motivation levels. Remember to go easy on yourself though – sports can be tiring as well as fun, so make sure you give yourself a break and take plenty of rest. Above all, try and have fun – then you’ll really be able to enjoy all the benefits of sports and be ready to tackle anything life can throw at you.
      About the author:
      Mauraine Carlier is a doctor in cognitive and sport psychology. Her work focuses on psychological and cognitive factors predicting the occurrence of injuries in sports. 

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      How to Increase Your Running Stamina and Endurance

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      Sometime in the future, a distance you find challenging now will feel easy. When that happens, it means you’ve increased your running stamina. We’re not saying a marathon will ever feel easy, but one day you’ll look back and notice that what you find challenging now will come much easier. An increase in running stamina comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness – there are no quick fixes if you want to increase running stamina. It’s generally accepted that it takes 10 days to 4 weeks to benefit from a run. The time will depend on the type of run, quicker and more intense runs being on the lower end of the range with long steady runs being on the other higher end of the range.
      Before you begin working on increasing your running stamina, you need to make an honest assessment of your current aerobic base and build on that. Whether you’re a new runner looking to complete their first 5k or an experienced runner looking to increase their stamina for the final stages of the marathon and avoid hitting the wall, the rule of “too much too soon” always holds true, doing too much too soon only leads to injury or overtraining.

      Increase Your Endurance with These Tips
      1. Be consistent
      To increase your aerobic capacity and improve your endurance to run farther than you can now, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity (which is how much oxygen your muscles can use) and strengthen your muscles. When you begin to add extra runs to your week, they should be easy and slow – speed follows endurance! You should aim for 3 to 4 sessions per week for 30 minutes or more. Aim to make one of these sessions your long run where you plan to go farther than any of your other runs that week.

      Did you know?
      Consistency is key to building your running stamina.

      2. Run long
      To run farther, you’re going to have to actually run farther! Either increase your long run by 5–10 minutes or add 0.8–1.6 km (0.5–1 mile) each time. It might not sound like much but it begins to add up. When you get into a bigger volume of training for a half marathon or marathon, your long run should be roughly 30-50% of your total distance for the week. Do your long run at a slow and sustainable pace; many people try to run their long run too fast and struggle to finish strong. Go slowly and just focus on covering the distance. Remember, speed follows endurance.

      Tip:
      Go slowly and just focus on covering the distance.

      3. Tempo Runs
      These runs are normally run over a shorter distance, but at a higher pace than at which you normally train. Training like this trains your body to clear lactic acid from the bloodstream quicker, which means you can run longer before fatigue and lactic acid builds up and slows you down. It will also make your easy running pace or planned race pace feel easier – these runs are the key to improving your running speed. Tempo runs should be a “comfortably hard” pace that lasts from 20-40 minutes and up to 60 minutes for more advanced runners. They should not be an all-out effort that has you gasping for breath, but a challenging pace that you feel you can maintain over the duration of the run.
      4. Eat for endurance
      That means carbs! As a runner, you should focus on carbs making 55% – 65% of your calorie intake from carbs. You don’t need to eat a mountain of pasta at every meal, but be mindful of your carb intake to make sure it’s complimentary to your training. Before your long run, it’s key to  have a carb-based meal  to ensure you have enough energy to cover the distance. If you find yourself tired, in a low mood or unable to complete your planned runs, then increase your carbs. Always go for complex carbohydrates such as whole grains, brown rice and oatmeal instead of refined carbs and sugary foods that will spike your blood sugar (a spike is always followed by your blood sugar crashing).
      5. Recover
      The farther you run, the more you’re challenging yourself and therefore need to ensure your body is recovering between sessions. Good recovery comes from a good diet, stretching and sufficient sleep. Aim to eat a quality meal or snack of carbs and protein within 30 minutes after finishing your run. This is the optimal window of recovery where your body can best absorb the nutrients to refuel and recover with. Focusing on this will enable you to recover between sessions and go into each run feeling strong and able to complete it.
      6. Work on your running economy
      Working on your running technique will make you a more efficient runner. If you run efficiently, you will be able to run farther without feeling as tired as you will use less energy. Good technique comes from running tall (imagine a string holding you up), ensuring your foot lands under your center of gravity and a cadence of around 170 – 180 steps per minute. If you have weight to lose, then losing extra weight will also help your running economy since you will be lighter.

      7. Mind games
      Running farther than you ever have before can be daunting, but you can do it! Mentally preparing yourself for your longest run of the week will make it easier. Some ways to make a long run seem less daunting are to break it down to 1 mile at a time, or to treat it as 2 x a distance you can run easily, or 1x a distance you can do with a little bit more added on – a 10k with a slow 3k added on already sounds less scary than running 13k.

      We hope this helps you increase your running stamina and help you run farther than before! Let us know what running topics you’d like us to cover in future posts by leaving a comment below.

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      Run Wild: 1 Million Runners for 1 Million Species

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      Does anybody get the feeling that nature is sending us some signals this year? If ever there was a time to Run Wild and advocate for the planet, it’s now. As of 2020, more than 1 million species of plants and animals are threatened with extinction because of human activities. So let’s get to work. During this year’s Run Wild, we’re calling on 1 million runners to give a voice to 1 million species at the UN General Assembly Biodiversity Summit. Together with our partners United Nations Environment Programme and Internet of Elephants, we will show that athletes are ready to support policy decisions that create reform on a global scale. 
      We are 1 million runners in favor of a more sustainable planet where humans, animals, and everybody else on the web of life can thrive. 
      WHY RUN? IF YOU RUN WILD, THEY RUN WILD
      We know that when large groups of passionate, motivated people rally around issues, we can make progress toward change. When you participate in Run Wild in the adidas Running app, you’ll follow one of three threatened species through their habitat as you try to keep up with the kilometers they travel daily. As you do, you’ll learn more about their ecosystems, the foundations and people working to protect them, and more ways you can get involved to support. By taking part in the Run Wild Challenge, you’ll also use your voice, effort, and activism to represent the interests of all threatened species at the UN General Assembly Biodiversity Summit.
      CHOOSE YOUR OWN ADVENTURE (BUDDY)
      Pick from one of three animals and see if you can outrun the distance they travel from September 25 – October 4. You’ll follow either Adjany the elephant, Tendrel Zangmo the tiger, or Pamoja the pangolin on their daily journey, learning more about their natural environment, the challenges they face, and how we can help prevent their extinction.
      RUN WILD WITH ADJANY THE ELEPHANT
      Adjany is a female elephant who roams the plains of the African Savanna. Her species is primarily found in sub-Saharan Africa, but can also be found in the deserts of Mali and Namibia as well as deep in the rainforests of West Africa. One of only 400,000 wild elephants left, she spends her days gathering the 300 pounds of food it takes to maintain her body weight. But don’t let her fool you, this lady can move! Because she is the most active of the animals, this challenge is for advanced runners. See if you can keep up! 

      Support Space for Giants
      Learn more about Space for Giants, the organization protecting elephants like Adjany, and how you can help them continue their work.

      RUN WILD WITH TENDREL THE TIGER
      Tendrel Zangmo is a female Bengel Tiger who lives in Royal Manas National Park in Bhutan. A little over a century ago, there were more than 100,000 wild tigers in existence. Now, Tendrel is one of only 3,900 wild tigers who survive in an ever-shrinking territory. She spends most of her time hunting for herself and her teenage cub (he’s not around much and mostly just shows up for meals–typical teenager). Some days she stalks her prey for hours, and other days she lays around with a full belly digesting her prey. Intermediate-level runners will find it challenging, but manageable, to keep up with her daily activity level. Run Wild with Tendrel! 

      Support the Bhutan Tiger Center
      Learn more about the Bhutan Tiger Center and how you can help them continue their work protecting tigers.

      RUN WILD WITH PAMOJA THE PANGOLIN
      Is slow but steady more your running (or walking!) speed? Pamoja the pangolin may not cover the same ground as an elephant, but she has to move a bit every day to keep herself fed and out of danger (and to get away from the annoying roommates who recently took residence in her burrow). Pangolins are critically endangered and one of the most trafficked animals in the world due to their scaly armor. Keep up with Pamoja and learn more about the plight of pangolins by joining her challenge!

      Support the Pangolin Project
      Learn more about the Pangolin Project and how you can help them continue their work protecting pangolins.

      HOW TO RUN WILD: WHICH ACTIVITIES COUNT?
      All running, treadmill, walking, virtual running, and trail running activities in the adidas Running app count toward the completion of this challenge. Be sure to follow your local regulations regarding COVID-19. Join the challenge in the app! 
      ABOUT TERRA MATER
      Curious how and why these species are under threat? Here’s more info about how urbanization, habitat loss, and fragmentation are impacting these and other endangered species and what we can do to help!

      

      FREQUENTLY ASKED QUESTIONS  
      Run Wild

      Can I change my animal in the middle of the challenge? If so, what happens with my accumulated kilometers?

      Yes, you can change your animal and keep your progress. All the kilometers you already ran or walked during the challenge timeframe will count towards the new animal’s challenge.

      Can I join more than one challenge/animal?

      Yes, you can! If you want, you can join all three challenges. Please be aware that the challenges are targeted for different levels of runners: beginner (pangolin), intermediate (tiger), and advanced runners (elephant).

      How does the challenge contribute to the conservation of endangered animals?

      As part of our mission for Run Wild 2020, we are working to present the results of our challenge at the United Nations General Assembly Summit on Biodiversity. We want policymakers to know that we support them in making bold changes that will help us on our way to a more sustainable planet.

      What about COVID-19?

      We are all currently experiencing a global pandemic. The situation and regulations are very different in each country. Therefore, we ask participants to follow their national guidelines and practice social distancing. Remember that walking and treadmill activities also count during the Run Wild Challenge!

      RUN WILD PARTNERS
      We believe unconventional collaborations are needed to bring the urgency of environmental action to the attention of people and policymakers worldwide.Thank you to our partners Internet of Elephants, United Nations Environment Programme, Space for Giants, Bhutan Tiger Center, and The Pangolin Project for supporting Run Wild 2020! Learn more about each organization below. 
      Run Wild Partners

      Internet of Elephants

      Internet of Elephants was founded in 2017 in Nairobi by National Geographic Fellow Gautam Shah to create fun and meaningful connections between humans and wildlife. With a mission to make animals like Uuliin the snow leopard, Chili the gibbon, and Mtweturia the elephant as famous as Beyoncé, Neymar, and Jon Snow, Internet of Elephants wants to change the way wildlife conservation is supported today.

      Space for Giants

      Space for Giants is an international conservation charity that protects Africa’s remaining natural ecosystems and the mega-fauna they contain, whilst bringing major economic and social value to local communities and national governments. It is headquartered in Kenya, works in nine countries in Africa, and is registered as a charity in the UK and a 501c3 non profit in the US.

      The Bhutan Tiger Center

      The Bhutan Tiger Center, under the Ministry of Agriculture and Forests, Royal Government of Bhutan, serves as a center for research, education, outreach, and policy as a part of the continued commitment of the leadership of Bhutan to being at the forefront of environmental and wildlife conservation. Our mission is to conduct world-class tiger research, to provide education and outreach resources to the people of Bhutan and tiger range countries, and to conserve tigers and their habitat for future generations.

      The Pangolin Project

      The Pangolin Project is a non-profit conservation organization based in Kenya, dedicated to pangolin conservation research and protection.  We are dedicated to securing a future for African Pangolins in the landscapes where they live.  We do this by supporting protected area managers and communities to better understand the status of pangolin populations in their areas and to develop strategies to protect them.

      United Nations Environment Programme (UNEP)

      The UN Environment Programme is the leading global voice on the environment. It provides leadership and encourages partnership in caring for the environment by inspiring, informing and enabling nations and peoples to improve their quality of life without compromising that of future generations. UNEP works with governments, the private sector, civil society and with other UN entities and international organizations across the world. 

      OUR TRACKING PARTNERS
      As always, you can use many of your favorite gadgets and apps to participate in the Run Wild challenge! Remember to join the challenge in the adidas Running app first, and then you can use any of our tracking partners to log your runs. Find more info about our tracking partners (and a few special offers they’re providing for Run Wild participants) below!
      Run Wild Tracking Partners

      POLAR

      You can also contribute to the Run Wild Challenge using your Polar device. If you haven’t already done so, here is how to connect your accounts. Don’t have a polar watch yet? Check out the Polar Grit X which features a lightweight design with military-standard durability. Get 10% off POLAR products using the code POLARWILD. The offer is valid from September 25 – October 2020 and only in Australia, Austria, Belgium, Denmark, Finland, France, Germany, Hong Kong, Italy, Netherlands, New Zealand, Norway, Singapore, Spain, Sweden, Switzerland, UK, and US.

      SUUNTO

      All Suunto mobile connected watches can be connected to adidas Running. If your accounts aren’t connected yet, here is how to do it. Run Wild participants can use the discount code ADIDAS10 to get 10% off Suunto products. The offer is valid until the end of October and can be used at Suunto.com in all supported countries. Offer is valid for all Suunto full priced products.

      ZWIFT

      Use your Zwift account to go on a virtual run and contribute kilometers to the Run Wild Challenge. Here’s how to link your accounts.

      #RunWild #ForNature
      Imprint
      The Pangolin photos were kindly contributed by Andy Campbell Safaris and Tom Dames of The Pangolin Project.
      The Elephant photos were kindly contributed by Space for Giants and Gautam Shah
      The Tiger photos were kindly contributed by the Bhutan Tiger Center, Bhutan Foundation
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      adidas Running: Which Running Watches and Apps Work?

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      Did you know that the adidas Running app and adidas Training app support integration with various smartwatches and running watches and can sync to other apps? If we’ve lost you, then what we’re trying to say is: If you already have a smartwatch or running watch, then it may be compatible with the adidas fitness apps! In addition to smartwatches, you can also opt to share your activities in the adidas fitness apps with a few, select partner apps.
      Which smartwatches and apps are compatible with the adidas Running app or adidas Training app? What apps should you download? Give our list a read to see which smartwatches and apps can be used.

      Important:
      This list is constantly updated to give our users the best experience possible. Thank you for your patience!

      SMARTWATCHES
      POLAR WATCH

      The adidas Running app offers Polar integration. No need to run with your phone – easily sync activities tracked with your Polar GPS watch directly to the app!
      Here’s how to connect your adidas account to your Polar running watch: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” in the Polar Flow section.
      GARMIN CONNECT

      Instead of bringing your phone with you during your activities, you can simply use your Garmin watch, and your workouts will be available in the adidas Running app for further analysis.
      Here’s how to sync your adidas account with your Garmin watch: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” in the Garmin Connect section.
      Within the adidas Running by Runtastic or adidas Training by Runtastic apps go to “Settings”. In the User Profile go to App Setting, then Partner Accounts, and select Garmin Connect. Once you have selected “Connect” you are directed to sign-in to your Garmin Account.
      APPLE WATCH

      The adidas Running app is also available for Apple Watch. If you have the app installed, you can leave your phone at home and track an activity with just your watch. Or, use your Apple Watch with your phone as a second screen. You can use the adidas Running app on a Series 1 Apple Watch (and newer). You’ll need at least iOS 13 (or higher) on your phone and watchOS 6 (or higher) on your watch in order to install the app on your Apple Watch.
      Did you know? Apple Watch works with the adidas Training app, too.
      WEAR OS BY GOOGLE

      Android Wear is an operating system designed for wearable tech (such as smartwatches) – if your smartwatch is running Android Wear, then you’re ready to go with the adidas Running app. The smartwatch pairs to your Android phone running Android 4.4 or higher; you can even start a run by saying “Ok Google, start a run!” In addition to starting a run using voice commands, you can use your smartwatch to see key stats during a run, pause and stop your run with a tap of the screen and also view your post run analysis directly on your running watch.
      You can also workout with your adidas Training app right on your Android Wear
      SUUNTO
      Do you have a Suunto Smartwatch? All the latest Suunto smartwatches (Suunto 3, Suunto 5, Suunto 7, and Suunto 9 as well as Suunto Spartan and Suunto Ambit) are compatible with the adidas Running app.
      How to connect the adidas Running app with the Suunto app: Download the Suunto app on your phone, open it, and tap “Profile”. Then click on “Connect to other services”. Select adidas Running and enter your adidas Running login details to connect the two apps.
      Apps

      Apple Health (iPhone)

      When you complete an activity with the adidas Running app and you are connected with Google Fit, Google Fit will also receive the activity data and then display information such as start time, duration, distance covered and calories burned. This information then forms part of your daily activity stats in Google Fit.
      How to connect the adidas Running app with Google Fit: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” next to Google Fit.
      Google Fit (Android)

      When you complete an activity with the adidas Running app and you are connected with Google Fit, Google Fit will also receive the activity data and then display information such as start time, duration, distance covered and calories burned. This information then forms part of your daily activity stats in Google Fit.
      How to connect adidas Runtastic with Google Fit: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” next to Google Fit.
      ZWIFT

      Zwift and the adidas Running app will take you into a virtual world – either on a stationary bike or a treadmill. Join virtual group events, races, or challenges for an additional dose of motivation.
      How to connect the adidas Running app with Zwift: Log in to the Zwift Companion iOS or Android app and select the “Menu” button in the top-left corner. Select “Settings” and click “Connections”. Select “Connect” under the third-party site you wish to connect to and log in. Log in to your third-party account and authorize the connection. 
      Need more help? Check out this Zwift How-to Video.
      KINOMAP

      Play a sport with Kinomap and adidas Running! Run, ride, or row around the world virtually with thousands of videos and different levels. Challenge your community to a race and push your training to the next level! 
      How to connect the adidas Running app with Kinomap: Open the Kinomap app and select “Profile”. Click the “Settings” symbol, then tap “Share”. You will now be sent to the Kinomap website. Scroll down to the bottom of this page and select “adidas Running app”. Log in with your adidas account. Your Kinomap account is now connected with the adidas Running app and you can start working out right away. 

      Good to know:
      Your data is only ever shared across different apps when you have linked your account and allowed sharing to happen.

      Have fun with your next workout!

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      Late-Night Cravings? 5 Healthy Snacks for Weight Loss

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      The jury is still out on whether eating late at night leads to weight gain. But one thing is certain: if you want to lose weight, you need to create a calorie deficit. The number of calories you consume or cut per day makes a big difference.
      But when late-night hunger pangs strike, we recommend grabbing one of these 5 healthy snacks for weight loss.They are not only low in calories but taste amazing!
      5 healthy snacks
      1. Avocado with cottage cheese

      Cottage cheese is packed with natural protein and fills you up without a lot of calories. A high-protein diet (consisting of dairy products, among other things) has been shown to lead to weight loss.(1)Cottage cheese also contains the essential amino acid tryptophan. This calms the nervous system and makes it easier to fall asleep. Tip: If you add a little avocado to your cottage cheese, you provide your body with high-quality fatty acids. These polyunsaturated fats are good for your cholesterol levels and reduce your risk of cardiovascular disease.(2)
      2. Carrot sticks with hummus dip

      Baby carrots or carrot sticks with two tablespoons of hummus – this healthy snack is ideal for weight loss. Valuable fatty acids, high-quality protein and fiber leave you feeling full without weighing down your stomach.

      3. Apple slices with peanut butter

      If you get hungry before bedtime, cut an apple into slices and put one or two teaspoons of peanut butter on top. Simple but delicious! Just make sure to use natural peanut butter. It shouldn’t contain any palm oil, sugar or other additives.
      4. Greek yogurt with blueberries

      Did you know that blueberries are a very nutrient-rich fruit? They contain plenty of antioxidants, which have a positive effect on your immune system. They are also low in calories. Together with Greek yogurt they make for a high-protein, low-calorie snack that keeps your body supplied with nutrients overnight.

      Are you vegan?
      Simply substitute soy yogurt for the Greek yogurt. One serving (250 g) provides you with 10 g of protein.

      5. Whole grain toast with ham

      A slice of whole grain toast with two slices of low-fat ham can satisfy small cravings before going to bed. This healthy snack also has the added bonus of being low in calories (just 150 calories per serving), thus making it perfect for weight loss. Plus, it provides you with 10 g of protein. Try adding a few slices of cucumber or tomato for a little extra nutrition.
      Are you also interested in a healthy weight loss drink to go with your bedtime snack? Then give one of these 5 drinks for a good night’s sleep a try.
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      How to Lose Man Boobs: Best 4 Tips to Get Rid of Moobs

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      Man boobs, “moobs” or, medically termed, gynecomastia is defined by the National Institute of Health as the benign growth of male breast glandular tissue, usually caused by an increase of estrogen, decrease in testosterone or the use of numerous medications. Gynecomastia can affect men of all ages from infants all the way to grown men.

      Another type of man boobs, which we will focus on in this post, is known as pseudogynecomastia and is caused by an increase in fat deposits. This type is most commonly seen in overweight and obese men. Neither should be anything to worry about, but, as imagined, the symptoms of hormone imbalance and being overweight might not be pleasant and, in both cases, getting a checkup with your doctor is always recommended.
      While “man boobs” might sound like a funny name and something to chuckle at, those with them can actually feel really self-conscious about their physical appearance. It’s always important that we take people’s feelings into consideration.
      If you or someone you know has man boobs due to an increase in fat deposits, here are some tips on how you can increase muscle mass (especially in the chest), lose body fat and thus minimize the appearance of them.
      4 Tips to Get in Shape & Lose Man Boobs
      1. Get a medical checkup
      We mentioned this before, and we’ll say it again: You can never go wrong with a checkup with your doctor, and it’s always a good idea to do so before beginning any new diet or workout regimen. Let him/her know your concerns and your goals and get approval that your plan is safe for you.

      Tip:
      Ask your doc to check out your hormone levels to identify the cause, too.

      2. Clean up your diet
      It’s no secret that a balanced diet and caloric deficit play a major role in weight loss. The first step is to set your goal and start tracking your daily food intake. Most people are not aware of how much they are really eating, and food tracking can be a real eye-opener. And, you might want to reduce your consumption of these 5 food groups if you want to lose weight.

      3. Bodyweight training
      Bodyweight training is amazing because a lot of the exercises recruit multiple muscle groups, resulting in more calories burned. So, don’t just focus on chest exercises, alone! Yes, push-ups are an excellent example of a bodyweight exercise for the chest! But did you know that push-ups also work your arms, shoulders, back, core and require activation from the glutes and legs as well?

      Tip:
      The wider your hand placement during a push-up, the more your chest is working. And, you don’t have to go super-fast. Play with the tempo of the push-up and try doing some really slowly as well. Feel the burn?

      4. Strength train with weights
      You really want to focus on building muscle rather than doing endless cardio to burn fat. Plus, muscle is a very energy-demanding tissue, meaning the more muscle you have, the more calories you will burn at rest. Chest exercises like chest press and cable chest flies are a great example of muscle-building exercises for the chest.

      Tip:
      Don’t focus only on chest exercises. A total-body approach is key (when it comes to training) to lose the fat. Plus, exercise can boost testosterone levels in men which (among many other things) helps build and sustain muscle mass.

      Myth or Fact: Is it really possible to fully get rid of man boobs?

      This really depends on how much fat tissue and what the elasticity of the skin is like. It could be that after you lose weight, you also lose your man boobs. But it could also be the case that when there is a lot of fat to lose, the skin then hangs loosely. While there are surgical procedures to eliminate excess skin after weight loss — you should probably first give yourself some credit for your accomplishment! Weight loss isn’t easy. It takes dedication and commitment to yourself and to your health. However, if left with excess skin, the surgical procedure is ultimately your decision.
      So as you can see, in the case of pseudogynecomastia, increasing your activity level and cleaning up your diet, leading to overall weight loss, is really the way to lose man boobs! Want to begin your weight-loss journey, but not sure where to start? Here are 8 tips to get started towards a healthier lifestyle.
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      Butt Exercises: The 15 Best Bodyweight Exercises for a Bigger Butt

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      Looking to sculpt and strengthen your glutes? Then you’ve come to the right place!
      With these 15 bodyweight exercises you can create your own butt workout at home. Here’s how to do it:
      Pick 4-6 exercises
      Do as many reps as you need to feel your glutes really working. For some exercises, such as the Single Leg Hip Thrust, you might need only 8, for others, such as the Frog Pump, you might need to do 30
      Repeat for 3-5 rounds
      Do a butt workout at least 3 times a week
      Exercise list: 15 best butt exercises to do at home
      1. Bridge
      Great starting exercise – the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder or choose other variations below. Make sure to check these exercise mistakes before your start.

      Lie on your back. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Keep your heels under your knees, not too far forward or backward. If you feel this exercise straining your back, make sure your abs are tight and you are lifting from your hips, not your chest.
      2. Single Leg Bridge
      The Single Leg Bridge is a more challenging variation of the Bridge.

      Lie on your back with your knees bent. Extend one leg. Push up with the heel of the other leg to lift yourself off the floor. Keep your hips level. If you don’t feel this in your glutes, try this: bend the extended leg and place that foot on the knee of your bottom leg. Repeat with the other leg.
      3. Marching Bridge
      This exercise requires good hip stability. It can also be used as a good warm up exercise for other workouts!

      Perform this exercise like the Single Leg Bridge, but alternate sides with each rep without letting your hips go down to the floor between reps. The main goal is to keep your hips level; don’t turn side to side as you switch legs.
      4. Hip Thrust
      The Hip Thrust is a must for everyone looking to develop their backside, because it makes your butt work against gravity at an optimal angle. You can use the resistance band around your knees to activate your side glutes more.

      Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground. Experiment with your foot positions to find an angle where you feel your glutes really working.
      5. Single Leg Hip Thrust
      Take the Hip Thrust exercise to the next level!

      The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Don’t let your hips fall towards one side, keep them level. Repeat with the other leg.
      6. Fire Hydrant
      The Fire Hydrant is an amazing exercise for an intense glute pump. Add a resistance band around your knees for more burn!

      Start on all fours. Lift one leg up to the side. Go only as high as you can without shifting your torso to the side. Don’t arch your back, keep it stable and neutral. Initiate the movement from your glutes/hip. Repeat with the other leg.
      7. Frog Pump
      Here is another glute burner to use in your workout. Don’t forget, you might need a lot of reps (20+) to really feel this one burn.

      Lie on your back with your knees bent and pointed outwards and the soles of your feet together (toes to toes, heel to heel). Squeeze your glutes to lift your hips up until your body forms a straight line from neck to knee. Pushing your heels together as you lift your hips up or bringing your feet closer to your butt can help activate your glutes more.
      8. Donkey Kicks
      The Donkey Kick is a popular move for targeting the glutes. It works great when used in a super set with the Fire Hydrant for an all-around glute pump. Add a resistance band around your knees to make the exercise harder. Make sure to check these exercise mistakes before your start.

      Get on all fours. Lift one heel up towards the ceiling while keeping your knee bent. Don’t arch your back to lift your leg up – initiate the movement from your hips/glutes. It’s all about activating your glute to lift your leg, not about lifting your foot as high as possible. Repeat with the other leg.
      9. Bulgarian Split Squats
      Single leg exercises like this one can be quite challenging but effective. If you don’t feel ready to do it, you can substitute with Backward Lunges (nr. 13) instead.

      Stand in front of a couch, chair, or something similar. Rest one foot on the elevated surface behind you. Squat down by flexing your knee and hip of your front leg. Push off from the floor with the heel of your front leg to get back up. Through this movement the majority of your weight should be on the front leg; the back leg provides support. The front knee is pointing toward the toes. Repeat with the other leg.
      10. Curtsy Lunges
      Forward Lunges will mostly work the front of your thighs, but with Curtsy, Side & Backward Lunges you can feel the glutes really working.

      Stand tall with your feet hip-width apart. Take a step back to the side, so that the back leg crosses behind your front leg, while your hips are still pointing forward. Keep the weight mainly on the front leg. Push the heel of the front foot to the ground to get back up. Repeat on the other side.
      11. Side Lunges
      Apart from working your front thighs and glutes, Side Lunges add some extra work for your inner and outer thighs. Make sure to check these exercise mistakes before your start.

      Stand tall with your feet hip-width apart. Lift one leg and step to side, while pushing your hips back. Keep your knee pointing straight ahead in the direction of your toes. The other leg stretches out, with the foot planted on the floor. Push off from the floor with the heel of the bent leg to lift yourself up. Repeat on the other side.
      12. Backward Lunges
      Compared to the Forward Lunge, the torso angle in the backward variation activates your glutes more and puts less stress on your knees.

      Stand tall with your feet hip-width apart. Step back with one foot until your front knee is bent at about 90 degrees. A slight forward lean at the torso will emphasize the glute work, but don’t lean too far forward. Push off from the floor with the front heel to get back up. Repeat on the other side.
      13. Hip Abduction
      Great isolation exercise for extra work on your side glutes. Add a resistance band around your ankles to make it harder.

      Stand tall with one hand holding onto something for support. Lift one leg away from your body, with your toes pointed forward, not up. Initiate the movement from your hips, not by leaning your torso to the side. Try moving the leg a little bit backward or leaning slightly forward to see if it helps you feel your glutes working more.
      14. Single Leg Deadlift
      Glutes, lower back, and single leg stability all in one – Single Leg Deadlift is one of those exercises that should be done slowly to get the most out of it. If it feels easy, try doing it with your hands on your waist, and check that your heel is lifted all the way up to the same level as your hips. If this is hard, start lower and move it up over time.

      Stand on one leg with the other leg slightly bent. Bend the knee of the standing leg and push your hips back, bending at the waist, to lean your upper body towards the ground. Use your hips to get back up to the starting position. Your goal is to stay stable throughout the whole movement. If you’re feeling very wobbly, hold on to something for support and reduce the range of motion.
      15. Kneel & Stand
      This advanced move will target your glutes and improve your balance while keeping your heart rate up.

      Kneel on the floor. Now step into a half kneel with one knee up. Push off the floor with the heel of the front leg and bring the other leg up. Kneel back down with one leg first, followed by the other. Repeat on the other side.
      Are butt exercises without weights effective?
      These butt exercises give you a good foundation for shaping your butt without weights. Stay consistent and really feel your glutes burn after each workout. If you have dumbbells, a resistance band, kettlebells, or similar equipment, make sure to include them, too. Muscle building is based on progressive overload, so you need to keep it challenging!
      Ready to start working on stronger glutes?
      You can find most of these exercises with detailed video instructions in the adidas Training app along with a 12-week bodyweight workout plan you can do at home.

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      Resistance Bands: 8 Warm-Up Exercises with Exercise Bands

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      It’s important to always include a warm up (and cool down) in your workout routine. This way you get your body ready for running or strength training and can prevent injuries. 
      Why warm-up exercises are so important before a workout: 
      You gradually increase heart rate and body temperature.
      Muscles get warm; tendons and joints become more supple.  
      Injury prevention.
      Better mobility, flexibility, and mental focus. 
      The benefits to using resistance bands in your fitness routine are significant; plus, they can make your warm-up exercises more fun and interesting. Available in different sizes and strengths, you can use resistance bands to stimulate specific muscle groups.  Why not get creative and come up with an entire resistance band workout!
      We’ve put together the 8 most effective warm-up exercises with resistance bands for you to get started. Do eight to ten reps of each exercise for two or three sets. This is a great way to warm up your whole body.
      4 Upper Body Warm-Up Exercises with Resistance Bands 
      1. Shoulder Circles

      Stand up straight and pull your shoulders back and down. 
      Grasp the exercise band in each hand and stretch your arms out to the sides. 
      Move the resistance band up over your head and behind you, always maintaining tension on the band. Then move the band up and back over your head again until your hands are where you started. 
      2. Face Pulls

      Attach the exercise band to something at the level of your face. Grasp it with both hands and take a few steps backward. 
      Your arms should be stretched out in front of you with slight tension on the resistance band. 
      Now pull your hands toward your face. Make sure to keep your elbows up. 
      Hold this position for a few seconds and then return to the starting position. 
      3. Lateral Raise

      Lay the resistance band on the floor and stand on the middle of it. Grab the ends of the band and let your arms hang by your sides. Tense your abs and glutes. 
      Bring your arms up at your sides until they are parallel to the floor. 
      Hold this position for five seconds, then lower your arms back down to the starting position. 
      4. Side Bend

      Put your arms up straight above your head and hold the resistance band tightly between your hands. 
      Bend your upper body to the side, alternating left and right. 
      4 Lower Body Exercises with Resistance Bands 
      1. Banded Front Squat

      Stand on a loop resistance band with your feet shoulder-width apart. Stretch the band up to your shoulders. 
      Cross your forearms and keep your core tight. 
      Drop down into a squat. Make sure you are doing the squat properly. 
      Move back up into the starting position.

      Important:
      Keep your weight on your heels and don’t squat so low that your hips start to tuck under and you lose the arch in your spine. 

      2. Side Walk

      You’ll need a short resistance band for this exercise. Using a loop band, place both feet inside the loop and the band around your thighs.
      Bend your knees, your upper body should be facing forward, and hold your hands in front of your body. 
      Take one step to the side. The band should be under tension throughout the entire move. 
      Do the exercise in both directions. 
      3. Deadlift

      Lay the resistance band on the floor and place your feet on it hip-width apart. 
      Now grasp both ends of the exercise band with your hands. Keep your back straight. 
      Push up through your hips and knees and come into a standing position. Tighten your glutes as you stand up. 
      Come back down to where your hands are at the height of your shins.
      4. Kicks

      You’ll need a short loop resistance band for this exercise. Step into the band with both feet and position it at the height of your quads (just above the knees). 
      Swing your right leg forward and back in a controlled manner. 
      Now repeat this exercise with the left leg. 

      Our tip:
      You can also do this exercise with the resistance band positioned at your ankles. A variation on this exercise involves moving your stretched leg in circles.

      Takeaway
      As you can see, exercise bands are a very useful tool to mix up your fitness routine. You can integrate them into your warm up and use them to push your workouts to the next level. You’ll find all the resistance bands you need for warm-up exercises at BLACKROLL®.

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