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      Go Full McConaughey With the Actor's Favorite Unorthodox Workouts

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      Struggling to get a consistent workout regimen at home? Matthew McConaughey’s workouts are anything but traditional, but they’ll boost your mood, health, and the monotony of isolation. Is it any surprise the actor’s got some unorthodox tricks up his sleeve to make movement a movement?
      1. Run From Home
      “Like any mammal, we’re always gonna make it back home. I like to run 20 minutes out, turn around, and drop and do 20 pushups 10 times during the run back.”
      2. Dance All Night
      “I could and should probably do it more often. It’s my favorite cardio. I don’t mind having a cocktail during some of my workouts.”

      3. Have Some Sex
      “The original exercise,” McConaughey writes in Greenlights. “It makes our companion see us in a more flattering light, which psychologically makes us feel like we look better.”

      4. Wrestle…or Not
      “I love it, but blew my ACL during a match. So now I spend a lot of time on the elliptical instead.”

      5. Just Schedule It
      “You don’t have to actually work out, just plan on it, that’s enough.”
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    • 100 Shares149 Views

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      Muscle Growth for Better Health and Weight Loss

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      Being thin is not the same as being healthy. If you are someone who has never been happy with their weight or shape or body type, it’s important to try to turn that around. One way to do that is to shift the focus away from losing weight and onto building strength for bone health, joint health, and mental health. You might be surprised to see that you lose weight and feel better about your body in the process.
      If you want to build lean muscle mass, adding strength training can help you burn more calories, even if you substitute it for running or other cardio workouts sometimes.
      Strength Training for Weight Loss
      Strength training does not just burn calories while you’re exercising, but it gives your metabolism a boost that can last for hours afterwards, known as the afterburn effect or Excess Post Exercise Oxygen Consumption (EPOC), which helps you to burn even more calories. One study even found that you burn additional calories for up to 38 hours after high intensity, short duration exercises like strength training.
      As there is little or no rest between these bodyweight exercises, your heart rate can jump to up to 80% of your max, which will burn calories in a very short amount of time. The more muscles that are recruited in an exercise, means the more calories you burn, and the more effective the exercise is. Bodyweight exercises also allow for a full range of motion in the joints, meaning that you feel better as you carry on with your day, which gives you more motivation to take the stairs instead of the elevator, walk to the grocery store, and play with your kids, without feeling stiff or uncomfortable.
      Combining Cardio and Strength Training for Muscle Growth
      If you’re looking for maximum strength and calorie burn, a mix of cardio and strength training is the most effective way to reach this goal. How can you do that without spending hours working out?
      High-intensity workouts are particularly effective because they push your metabolism into high gear. Plus, there is a high afterburn effect. This means that your body will continue to burn calories after your bodyweight training while you relax on the couch.

      Anytime – Anywhere 
      Good intentions often fail due to lack of time, and busy days don’t leave much room for sweaty workouts. The good thing about bodyweight training is that you don’t have to toil away in the gym after a stressful day. Bodyweight training puts an end to all your time-related excuses. A 20-minute workout only makes up 1.4% of your day. Surely, you have time for that. Just throw on your workout clothes, clear some space in the living room, open the adidas Training app and get started on your workout. There will still be enough time afterwards to cook dinner and enjoy a pleasant evening with your loved ones.

      Remember:
      Don’t get discouraged if it takes time to drop some weight. Gradual weight loss (0.5 to 1 kg per week, or about 1 to 2 lb per week) is healthier and a lifestyle change will keep it off. Make sure to work out regularly and eat a healthy, balanced diet. Most importantly, always listen to your body.

      Bodyweight Training as Functional Fitness
      You might have heard the term functional fitness or functional training and wondered what it means. Think of functional fitness as “real life” movements that help your body prepare for “real life” stress in the safest and most efficient way possible.
      Think about it: Do you ever lift a water bottle like you’re doing a biceps curl? Probably not. But, you are squatting and lifting and rotating every day, right? And falling on the ground and getting back up – maybe playing with kids?
      Bodyweight exercises are a huge component of functional training. Bodyweight training engages multiple muscle groups during each exercise and leaves an endless amount of room for progressions and variety as you become fitter, stronger and healthier while minimizing injury and maximizing lean muscle growth!

      5 Reasons to Start Bodyweight Training
      1. No equipment necessary:
      You can literally start now, no matter where you are. Get up and do some jumping jacks, squats or even a HIIT workout. All you need is your body and some space to move.
      2. Growth mindset:  
      You are in control of your health and happiness. Any negative barrier or excuse you might have set up for yourself regarding your potential and goals is basically destroyed by the convenience, versatility and effectiveness of bodyweight training. Change your mindset, change your life.

      3. Calorie burners and muscle growth:
      Isolating a single muscle group on a machine in the gym is nothing compared to the calories you burn in a bodyweight workout. Plus, the more muscles you recruit during exercise, the more calories you’re going to burn.
      4. Your muscles want to work together:
      Let’s look at the push-up for example: biceps, triceps, shoulders, core (abs, lower back, hips), glutes and legs. Despite some muscles working harder than others during this movement, all of those muscles are actively participating in the push-up. When a muscle isn’t helping in the way that it should, that’s when you get movement compensations that can lead to pain and injury. It’s always critical that you pay attention to your form and nail that right at the beginning. Bodyweight training teaches your body how to work together as a team.
      5. Neverending variety:
      Bodyweight training never gets boring. There are always more exercises to learn, challenges to overcome and more burpees to be done. The adidas Training app is packed with different workouts and exercises to keep you motivated and strong. Try something new for your next workout and challenge yourself!
      Takeaway
      Did this inspire you to give bodyweight training a go? Or perhaps you’re a bodyweight training fanatic already and have your favorite workouts? Just remember to focus on training as a way to improve your overall fitness. It’s not just about weight loss – that’s the icing on the cake. Strength comes in many forms and bodyweight training can give you the confidence to reach your fitness goals and beyond. 

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      Apple Fitness+ Launches Celebrity-Driven 'Time to Walk' Feature

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      When you think of fitness, activities like going for a run or lifting weights are usually top of mind. But fitness doesn’t always have to involve maxing out your heart rate. Just stepping outside for a walk can have tremendous benefits for your health. That’s exactly what Time to Walk, a new feature for Apple Fitness+, is all about. Released today, Time to Walk is a series of podcast-like episodes where celebrities including Dolly Parton and Draymond Green share stories and insight from their lives, accompanied by some visual elements. As the name implies, these episodes are designed to be listened to while taking a walk.
      Aside from Parton and Green, Apple has also released Time to Walk episodes with Shawn Mendes and Emmy Award-winning actress Uzo Aduba. Each episode is recorded while walking or in a location that’s meaningful to the guest, and the topics for the 25- to 40-minute episodes vary widely. In Parton’s episode, the country music icon promises “a walk down memory lane,” while Mendes discusses the benefits of slowing down, and Green talks about the virtues of failure and tuning out criticism, according to Apple.
      “There’s nothing better than a walk in nature, getting lost in my thoughts, and taking a deep breath of fresh air,” Green says in the press release. “I hope sharing my stories with those who go on a walk with me will give them the same drive to chase their dreams that I had in chasing mine.”
      Courtesy of Apple
      Each segment comes with corresponding photos that pop up on your Apple Watch as you listen, which adds a visual element to help bring the guests’ stories and ideas to life. At the end, each guest also shares a playlist of songs that motivates and inspires them, so you’ll get a fresh batch of music with each episode. There’s even a version for wheelchair users—called Time to Push—which combines the audiovisual content with an Outdoor Wheelchair Walk Pace workout.
      Time to Walk is the latest addition to the Apple Fitness+ subscription service, which combines the fitness-tracking features of the Apple Watch with on-demand studio-style workouts accessible on your iPhone, iPad, or Apple TV (for $9.99 a month). Rather than a full-on workout, Time to Walk offers users a quick break and an easy way to get some exercise. Apple plans to release new Time to Walk episodes every Monday through the end of April, so your daily stroll is about to get a whole lot more interesting.

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      How Hall of Fame Quarterback Troy Aikman Is Still Sharpening His Game

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      Pro Football Hall of Fame quarterback and FOX Sports lead NFL analyst Troy Aikman may have retired 20 years ago, but he’s still finding ways to stay on top of his game. Here’s how.

      Adjust Your Plan
      I was still doing the same routines five years after retiring——bothered with back pain. I walked into a local gym and asked if someone could write me programs. Jason Harnden walked out, and I’’ve been training with him for 17 years. Now I hit the weights four days a week, for 30 minutes. We change it up every four  or five weeks, adding battle ropes, kettlebells, and slam balls. Keeping the training up these days meant getting a home gym together. I find the FreeMotion Dual Cable Cross Machine effective without straining the joints.
      Center Yourself
      Phil Jackson’s book Sacred Hoops got me intrigued about meditation and mindfulness. The light really came on when I picked up The Untethered Soul. It was hard at first. I had the whole ““monkey mind”” going, but eventually I was able to slow my thoughts. I meditate first thing in the morning to set me up for a good day. I like the apps Insight Timer and Calm. I also listen to the audiobook of Eckhart Tolle’s The Power of Now on walks.

      Keep It Clean
      I’’ve gotten better about eating vegetables in these later years. I get most of my protein from fish, avoid processed foods and dairy, and don’’t put excessive butter or oil on anything. I rarely eat red meat but, when I do, I grill it myself. I’’ve gotten into making smoothies before and after workouts. I use Dymatize Iso 100 Whey Protein Powder and Athletic Greens with spinach, collagen powder, banana, and almond milk.
      Take a Breather
      I’’m a prime example of someone who overtrains. I’ve always done something seven days a week. During my playing career, there was always an urgency to work as hard as I could. I never walked away thinking I didn’’t show up as strong as possible. That’’s followed me into retirement. I’’m starting to allow myself recovery days. I’’m not as sore and stiff and know maintaining this pace isn’’t sustainable. I need to pause and accept that life is good.

      Troy Aikman will share his insights as FOX Sports’ lead NFL analyst during the NFC Championship as Tom Brady and the Buccaneers take on Aaron Rodgers’ Packers at Lambeau Field on Sunday, Jan. 24 at 3 p.m. on FOX. 

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    • 150 Shares139 Views

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      How to Get Rid of Cellulite? 4 Nutrition Tips and Glutes Workouts

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      You probably clicked on this post because you want tips on how to get rid of cellulite. We are very aware of how society teaches us from an early age to “hate” certain things about ourselves. This is a problem that almost all of us struggle with in one way or another.
      That’s why we want to tell you this: first and foremost, your body is not your enemy. A lot of people look in the mirror and see their flaws first. Sure, there’s always room for improvement. But just because your butt might not look as perky as you’d like or your thighs touch when you walk or run, doesn’t mean you need to punish yourself for it. There are healthy, sustainable changes you can make to your diet and lifestyle that will be reflected in how you look and feel.
      Algae body wraps, anti-cellulite oil, or a 10-day serum… Let’s be honest: all those high-priced magic cures that are supposed to get you rid of cellulite overnight just don’t work. The most effective remedy to ease your worries about how you look in running tights is to just start loving your body for the amazing things it is capable of. If you’re not quite there yet, don’t worry – you’re not alone.
      The good news: There are ways to reduce the appearance of cellulite. Nutrition, foam rolling and your fitness motivation are the keys to toned legs and a firm butt. 

      What is cellulite?
      First of all, cellulite is not a disease. This term describes the fat tissue under your skin which usually is present your in thighs and butt. Women are affected by cellulite more than men, because the distribution of fat, muscle, and connective tissue is different. Fat cells and collagen fibers are intertwined in a net-like structure in a man’s subcutaneous tissue. Those fibers are parallel in women, making the tissue less stable. Therefore, fat cells can emerge at the surface by passing in between the collagen fibers. However, men can also show signs of cellulite when suffering from a lack of androgens, the male sex hormones.
      Reasons for cellulite
      There are a few reasons why some are more likely to be affected by weak connective tissue than others:
      Genetic predisposition: Like many things – some of which we love, some less so, those lumps under your skin are hereditary. If your mom is struggling with weak connective tissue, you’re more likely to develop cellulite, too. 
      Hormones: You feel particularly uncomfortable in your skin right before your period? This s might be due to changes in your hormone balance. Plus, did you know that also birth control pills can promote cellulite on the thighs and butt?
      Unhealthy lifestyle: Alcohol, cigarettes, or stress all have negative effects on your body. Unhealthy food choices contribute to cellulite too, as excess body fat is often deposited in areas like your thighs.

      Nutrition tips to get rid of cellulite
      A healthy, balanced diet is not just a great way to shed a few pounds – it also gives you more energy to do what you love, which benefits your mind and body. Enlarged fat cells restrict your blood vessels. As a consequence, the blood flow in your whole body is hampered, your metabolism slows down, and lymph drainage is impaired. This, in turn, makes your skin less elastic and cellulite more visible. So, what do we do? Boost your metabolism! Say no to fast food, as well as fatty foods, alcohol, and sugar.
       4 diet tips to get rid of cellulite:
      Lots of liquids: Drink enough fluids like water or unsweetened tea (try green tea or nettle tea) during the day. This helps your body transport vital nutrients to its cells and eliminate waste products.
      Low-sodium nutrition: Did you know that foods rich in salt lead to fluid retention in body tissue? This contributes to the appearance of cellulite..
      Foods rich in potassium: Go for foods like apricots, bananas, potatoes, ginger and artichokes. They have one thing in common: they contain lots of potassium. This important mineral helps with oxygen and nutrient transport to your cells. Moreover, potassium also promotes the excretion of waste products from your body while cells are repaired and renewed. Also nuts with a high vitamin E content are great for your skin. But, keep in mind that nuts contain lots of fats. A handful a day is enough.
      Vitamin C: Bell peppers and kiwis are both rich in vitamin C, which fosters collagen production in your body. And collagen is responsible for smooth and even skin.

      A general rule to follow:
      Avoid crash diets! The quick weight loss (and gain) can encourage cellulite. Plus, you also lose muscle with crash diets, and muscle is what firms up your body tissue.

      If you’re looking for nutrition tips, check out our blog posts on reasons to quit sugar, healthy foods that cleanse the body or the difference between good and bad calories!

      Exercise tips for a toned body
      Now that we’ve talked about how to fuel your body in a way that makes you feel amazing, it’s time to get active. Literally. If you really want to lose weight and/or tone your body, as well as get rid of cellulite, you need to get moving. Strengthen your butt and thigh muscles to shrink fat cells in these areas and to tighten your connective tissue.
      Squats, lunges, or a HIIT workout – all strengthen your legs and basically the entire body. Plus, those exercises will boost your metabolism. Bodyweight Training is also very effective if you’re looking to work several muscle groups at the same time. If your priority is burning calories, try Tabata training, interval runs, hill workouts, or skipping rope! Or just pick one of these 4 amazing fat burning workouts.
      Glutes Workout for a Toned Butt and Legs
      Check out this great 15-minute home workout with leg and butt exercises:

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      And here’s one last tip:
      Have you ever heard of fascia training or foam rolling? Fascia is the connective tissue that stabilizes and separates muscles. After an intense workout or tons of squats, your muscles need time for recovery. Try foam rolling to support the process.

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      HIIT Workouts, Tabata or Circuit Training: 6 Exercises for Customized Home Workouts

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      We all have our favorite home workouts. What puts a smile on your face? Is it getting the adrenaline pumping with a HIIT workout? The quick 4-minute blast of a tabata workout? Or  maybe the familiarity of circuit training? 
      These 6 exercises can be combined to create different bodyweight workouts for you to try at home and add some variety to your fitness routine. And don’t forget to cool down with some stretching to facilitate recovery afterward.
      6 Exercises for Home Workouts • Level: Beginner to Intermediate 

      Stretching for Recovery 
      Muscles tightening up? It’s time to stretch! Here are a few easy stretches to loosen up. Foam rolling after a workout is also a great way to facilitate recovery.

      Choose Your Favorite Home Workout: 6 Combinations 

      Classic Circuit Training Plan 3-5 rounds. Depending on your level, start with eight reps (per exercise) and increase to 16 reps or more. After each round take a break for max 40s and have some water. The shorter the breaks are, the more intense the workout gets – even with fewer repetitions. But take at least 20 seconds to rest between rounds. When you are done, add some stretches, such as Cobra Stretch and Downward Dog. Stay in these for 25 seconds each.
      Pyramid This method is common in weight training but is also very effective for bodyweight workouts. Choose your exercises and start with one repetition of each exercise. In the second round increase to two reps, adding one repetition each round until you reach ten. When you’ve reached ten, do the same exercises working your way down to one. This adds variety to your bodyweight workouts. Mixing methods and challenging your muscles in different ways has more impact on muscle growth and leads to great results in the long run. You can stop when you’ve reached ten or work your way down to one rep, but try going up & down for a tough challenge.
      HIIT Workout High Intensity Interval Training or HIIT is a fun way to get the most out of your training with the highest intensity. Perform each exercise for 40s, take 20s rest after each exercise, then continue with the next one. Put everything you’ve got into those 40 seconds. Exercises with left and right variations can be split into 20/20s if you like. Take a 40s break after each round and shoot for three rounds.
      Tabata Workout Tabata is a type of high intensity interval training that keeps your body burning calories after you’re finished. One tabata workout is four minutes long, 20s workout and 10s rest for eight rounds. If you’re up to it, repeat the tabata workout for another four minutes.
      Example: choose four exercises that you repeat when you’re done with the first cycle: 
      Beginner Burpees
      Low Plank Jack-Taps
      Tuck Crunches
      Butt Kicks

      You can also choose one exercise for the whole tabata workout, such as eight Beginner Burpees. If you go for this option, you can also add more single-exercise tabata workouts, e.g. three more, choosing three exercises. If you choose a left/right exercise you can alternate the side for 20s each. 

      Combine methods and test yourself Take the classic circuit approach and start the first round with a moderate number of reps, let’s say ten. In your second round you go all in for intervals, for example 30s workout,15s rest. The third round is reps again, and the fourth round is back to intervals.
      Challenge yourself Change the pace of your workout to make it more challenging. Performing exercises really slowly to focus on your muscles, form, and breathing increases the intensity and targets your deeper muscles. You can also try a slow round, then a regular pace, then a fast round of exercises. Do every exercise for 20-30 seconds and you will feel the difference between the intensity levels. To mix things up even more, split the time and do half of the exercises slowly and half fast.

      Important:
      Remember to stay hydrated. If you are squeezing a home workout into a busy day, you might feel the pressure to get back to the millions of other things you have to do. Keep a water bottle nearby so you can avoid getting dehydrated.

      Takeaway
      No matter what you do, always watch your form and don’t forget to warm up. This is especially important before you start an intense HIIT training session like tabata. Your muscles will appreciate the preparation time before you really put them to work; warming up is an essential part of injury prevention. These types of workouts shouldn’t be done more than three times per week; your body needs time to rest and recover. Exercises like Plié Squat Arm Circles or Beginner Burpees are also great to warm up and get your blood flowing when you do them slowly and in a controlled manner. Butt Kicks and Front Knee Kick & Reach are not only great exercises for your home workout but also the perfect way to warm up before you go for a run.
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      Laird Hamilton and Joe Rogan on Staying Fit at Any Age

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      As you get older, general fitness seems to be one of the first things to slip. Perhaps you are too busy, too tired, too stressed––the list of excuses goes on. However, one excuse that’s simply not true is that you are too old.
      While nobody said getting older is easy––especially when it comes to maintaining fitness––there are countless examples of older athletes who defy their age and continue performing at a high level. Two prime examples are Laird Hamilton and Joe Rogan. While both men are in their 50s, training and fitness remain at the forefront of their focus.
      In this 10-minute video, the two discuss the importance of staying fit as you get older, tips for staying motivated, and why saying that you’re “too old to workout” is not true.

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      Lower Body Workout >> 7 Resistance Band Exercises for Abs, Legs and Butt (+ Video)

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      Easy to store, fun to use, and effective – resistance bands add variety to your workouts. Whether you want to increase the intensity of specific exercises or put together a quick running warm up, resistance band exercises are a great way to work even the smallest muscle groups and are suitable for any fitness level. 
      Try a resistance band workout today and see for yourself! 
      Workout Video: 7 Effective Resistance Band Exercises 
      Check out our video with resistance band exercises for a great lower body workout:
      Duration: 15-20 minutes
      Warm up: included
      Number of exercises: 7 (+ 4 warm-up exercises)
      Muscle groups: abs, legs and butt
      What you need: resistance bands, exercise matt 
      This 15 to 20 minute (incl. warm up) resistance band workout is easy to integrate into your day. Work your abs, legs and butt with these home exercises. Just grab your resistance bands and get started! 

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      Can’t get enough? Get more resistance band exercises to add variety to your training or put together your own resistance band workout with these suggestions.
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