Exercise The Big Six. Tip Make yourself comfortable in your training environment. Meal 3 Bacon Frittatas. It may be motivating to work out with other people, and it is low-cost in the short term. Please note that coconut milk is not the same as coconut water coconut juice as coconut water is full of sugar, just like any other fruit juice.
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Did you bake that bread using 4 ingredients, or does your store-bought package list 13 ingredients? Is it sweet or is it savoury? There are many factors, but the answers are clear:. The Simple Science Fitness Diet focuses on nutrient-dense food sources based on the SSF food pyramid , list of essential foods , and energy-health graph. You can follow the diet by using suggested recipes or the healthy plate.
The SSF Diet is the least restrictive of other popular diets and arguably works just as well, if not better, due to the flexibility, variety, balance, and ease of incorporating into a sustainable lifestyle. The above is an average. In Premium , you'll see how the plate ratios change based on workout days and rest days. In Premium , you'll see how caloric intake ratios change based on workout days and rest days on a cut or a bulk.
Lowest in carbs, highest in protein, and high in nutrients while being moderate in fat and Calories. You typically get a sweet offering with benefits. However, the less sweet, the better. Well balanced, but not as efficient as the vegetable-meat combo. Most breads don't count. As long as they are fermented , they pack a punch. But don't overconsume, since they are high in Calories. Incredible all around, but only meant to be consumed in small quantities since they are high in Calories.
Below is your weekly checklist to stock your pantry and fridge. It factors in your required nutrients to make healthy meals. Requiring supplementation depends on your fitness goals, health, and diet. Most supplements are a waste of money but there are a handful that have shown to provide potential benefits. You could argue it's quicker at a fast food restaurant, but it's certainly not healthier or cheaper.
Cooking can actually save you time if you make lots of it in one go for leftovers. For example, one can make from scratch shepherd's pie, jambalaya, and chunky chicken soup in 1. While prices of food do vary by location, it's important to know what is inexpensive in the region you live in.
For example, if you live near the coast, fish is likely cheaper. Also, buying food in bulk or buying from a local market will save you significantly more than from most commercial grocery stores. Consider that individual and societal medical- and health-related costs can be significantly more expensive. Bamboo cutting boards are great at resisting moisture so bacteria doesn't form, and is strong enough to take on the sharpest of knives.
These essential utensils help measure out your ingredients and put them to use in your cookware. Wooden spoons don't scratch up your cookware and don't conduct heat. In most cases, one large cast iron and a good pot or Dutch oven may be all that you need for the coming decades. Whatever you choose, here are the highly recommended choices. You likely already have an electric or gas stovetop, so you don't really need an induction oven.
What's great about an induction oven is that it heats quickly, is easy to clean, and takes up little space. Note that induction ovens only work with cookware that contains iron such as cast iron, Dutch ovens, or some stainless steel.
Select three or four bases aromatic vegetables and chop into small, uniform pieces. Cook with an oil or fat, stirring occasionally, at low for 30 minutes recommended or at medium temperature for 10—15 minutes. The bases are finished when they appear soft and "sweaty. While you are cooking your base, pick one recommended or two types of meat. Cut into pieces if required. Slather on salt, plus any appropriate herbs, spices, and seasonings.
Cook separately with an oil or fat at medium heat until the meat is browned and properly cooked in the center. Lastly, mix the base, meat, and stock with one or two starches e.
Aside from the fact our bodies were designed to run, jump, climb, crawl, and lift, there are numerous mental and physical benefits that contributes to overall happiness.
Besides, you can have a solid workout in just 30 minutes. Since you are in full control of your body, your health is in your own hands. This question has been asked a million times. The solution is really, really, really simple. Simple, but not easy. It is human nature to choose the path of least resistance.
In other words, most people are lazy and tend to make excuses. If you really want to build muscle or burn fat, you'll have to put in some physical effort beyond a proper diet.
In this illustration, you can see how time under tension works. In the lowering phase eccentric movement , the bicep is resisting against gravity and the weight of the dumbbell.
After full range of motion is achieved lengthening , the bicep can then contract concentric movement. Ideally, eccentric movements with gravity should be slower while concentric movements against gravity are "explosive. Resistance weight can also be your own body weight against gravity. Like push-ups or pull-ups. If the weight is heavy enough not too heavy , there are a limited number of repetitions the body can endure per set.
There is an interdependent balance between our abilities and limitations, mentally and physically. It falls under the sweet spot not only for its benefits, but because it is the most efficient type of training. Resistance training workouts can be done for only a few times a week and as short as 30 minutes per workout. Diet is king, but the pairing with exercise is essential.
Observe why exercise accelerates and compounds fat burning:. Essentially, when combined with exercise, you could potentially eat a few hundred extra Calories per day just to maintain your body weight!
Of course, you can get excellent exercise through sports, swimming, or climbing, among many others, but when it comes to the trade-off between results and time, resistance training, especially at high intensity, gives you the best value. Building upon physiological challenges to adapt mentally and physically in order to see improved fitness results is called progressive overload.
Each week, you try to improve upon the previous week through adaptation. When you improve your progression, you slowly and surely will start to see and feel results. You can improve your weekly workout progression in a number of ways:. Track your diet and your workout progression with pen and paper, or with recommended apps such as MyFitnessPal and Strong.
Get started with one of SSF's exercise programs. Described as the king of all exercises, squats work primarily the legs and is often considered a full-body exercise. The barbell squat is probably the most intense yet rewarding of all exercises to perform.
Front squats are a superior alternative or addition to the barbell back squat. Also known as the barbell military press, this excellent shoulder exercise also works on the arms. Often competing with squats for the king of all exercises, this powerful movement works the entire posterior chain. Deadlifts are also taxing on the central nervous system, so short and heavy are usually enough. If you cannot deadlift due to an injury, a combination of planks, ring rows, chin-ups, and dips may help. Video 1 , Video 2 , Technique 1 , and Technique 2.
The chin-up is a powerful exercise for the lats and underrated as a bicep builder. Beginners will often struggle with only one or two reps, but over time, even weighted or leveraged chin-ups would be possible.
Chin-ups are palms facing toward the body while pull-ups are palms facing away. Arnold Schwarzenegger considers the chin-up to be the best bodyweight exercise. Video 1 , Video 2 and Technique. Often included in the " big three ," this chest exercise is also a good arm builder. Push-ups are an excellent alternative when using body leverage and with gymnastic rings. An exercise that works the full back, including traps, lats, and rhomboids. If doing the barbell row, ensure that the movement starts and ends with the barbell on the ground.
Gymnastic ring rows are a fantastic alternative and is preferred for injury prevention. If you are comfortable working out alone, then a home gym is a convenient and excellent long-term financial investment. The recommendations below are all that are necessary to build an effective, quality home gym where you can perform many exercises, including the Big Six Lifts.
Gym memberships are useful to access equipment that you do not have at home. It may be motivating to work out with other people, and it is low-cost in the short term. If you are an absolute beginner, unsure of how to do proper form and technique, or would like to have guidance and motivation, working with a personal trainer can be a worthwhile investment.
T-shirts, shorts, and athletic wear are suitable attire to wear for training. Many enjoy listening to songs with portable music players. For footwear while doing heavy weights, flat-bottomed shoes such as the Converse Chuck Taylor and Vibram Fivefingers are recommended.
Some go barefoot while working out at home. The Vibram Fivefingers are also useful for running. Today, it's a valuable resource for thousands of people.
During my teens, I was strict about my diet and fitness. Or so I thought. Somehow I was not seeing results. Everyone believed the dietary guidelines from the government, media, and even science, including myself.
But I couldn't seem to shed off that excess fat. I struggled to see that elusive six pack. Despite all my best efforts, the last straw was when I found out my blood pressure was too high.
Misconceptions, outdated information, broscience, however you want to call it — there is way too much of it. After trial and error and extensive research over the years, I pieced together solutions that worked. I packed on serious mass up to lbs on my 5'10" frame. It was when I effortlessly burned off 40 lbs in 4 months that everything clicked together. With excellent blood work and ideal blood pressure , I apparently have the body of a teenager, or so my doctor claims.
By continuing this mission to share information that works, I am helping numerous people achieve their health and fitness goals through common sense nutrition and exercise, all backed up by science. Especially when I want to meet certain fitness goals: After over 10 years of trying different workout regimes and classes, I finally found something that works for me!
Receive periodic fitness news, tips, motivational quotes, site features and updates. Sign Up Sign In. Maximize your fitness and health Designed for humans. The one-stop fitness resource Everything you need to know about living longer, burning fat and building muscle: Evidence-based research Simple Science Fitness contains clear and proven fundamentals, essential fitness tools, and over cited links to research journals and articles.
It doesn't have to be complicated A sensible approach to a healthy lifestyle will give you results — no matter your age, weight, gender, or fitness level. Open Letter to Society. Do you want to learn how to become healthy and manage your health for the rest of your life?
We have one life to live. Educate Learn the essential truths about health, nutrition, and fitness The Basics. Calculate Personalize your diet and exercise programs Calculators. Take control of your life Grocery List.
Due to that reason, casein also has an excellent amino acids profile and bioavailability. The main difference between casein and whey, however, is that casein digests at a much slower rate. Casein is particularly beneficial before bed as it supplies your body with amino acids throughout the entire night. Similar to whey and casein, egg protein has an excellent amino acids profile and scores very high in leucine. Egg white protein powder digests at a moderate speed, which makes it a good choice around your workouts, before bedtime, and as a supplement to aid weight loss.
Studies have shown its effectiveness for fat loss and increase in lean muscle mass just like whey protein How about plant-based protein powders such as soy and hemp? If you follow a ketogenic diet, this particular section is for you. Therefore, a protein powder container should last you longer on keto. The main difference between choosing a product for keto diet and low carb diets is the ingredients.
Ketogenic way of eating is more about ingredients. If you are on a strict ketogenic diet, these 2 products are the ones we recommend after many hours of digging and searching for the best keto protein powders with keto-friendly ingredients.
So if you are living the keto lifestyle and ingredients matter a lot to you not just the carb amount , here are the 2 products we recommend:. The best part is that each serving also has 5 grams of pure MCT oil powder , which helps to raise blood ketone levels.
They are known for creating top-notch ketogenic supplements. Stevia is a plant-based keto-approved sweetener that is easily digested has no effect on your blood sugar. Macros per serving of 1 scoop 15g: Keto Collagen can be mixed easily with smoothies, shakes, coffee or any low carb drinks without blender required. It tastes phenomenal and makes a great meal replacement shake for both men and women. You can check the recipes on our website. It is sourced from actual GMO-Free lean grass-fed meat.
This product has a delicious sweet chocolate taste, you can think of it like beef jerky powder that tastes like fudge. You can use it in your drinks, smoothies, protein pancakes or baking recipes.
You can make low carb milkshakes with this protein. All you need is to add some unsweetened coconut milk, almond milk or simply just plain water and some ice cubes. This list is perfect for those who are on low carb diets and non-strict keto lazy keto or if it fits your macros style. In other words, you only want the cleanest protein possible with the least carbs content per serving. When you spend your hard-earned money, you want to get the best quality for your money.
Most protein products on the market are low quality. Fortunately, there are a few protein powders on the market that are very low in carbohydrate and contain high-quality protein that support your health and fitness goals to the fullest. What follows are four low carb protein powder products of the highest standard. This clean and pure whey protein product was voted the "Best Sports Supplement" by Whole Foods Magazine in and This is a great option for those who are lactose-intolerant.
Whey Protein Hydrolysate hydrolyzed whey This form of way has been pre-digested broken down to enhance absorption rates by the body and promote a greater insulin spike. Concentrate is the cheapest, most widely available, and provides the best flavor of the 3 types. When looking to purchase a new tub of protein powder there are several things to consider: Added ingredients sweeteners, fillers, amino acids.
So make sure to pick a powder suitable to your goals. Ideally, you want the ingredient label on your tub to be rather minimal. Next would be the artificial sweeteners and flavorings sucralose, cocoa powder, etc. Finally, various thickeners and digestive enzymes will be listed xanthan gum, cellulose gum, Protease A-S, lactase to give texture and increase absorption by the body.
If you start see individual amino acids listed such as l-glutamine or creatine, proceed with caution! Basically, the added aminos artificially inflate the protein content of your powder and your scoop may claim on the label to provide 24 grams of protein when it actually only contains grams. Whey protein is already a complete protein, there is no need to see any of these additional free-form amino acids listed. When and How Much? There are a number of delicious ways to utilize protein powder from smoothies to pancakes to muffins!
Takeaway Whether your goals are muscle gain or fat loss, protein is critical, and whey protein is an effective supplement to add to your arsenal. Home Categories Protein Whey Protein. Whey Protein Powder Reviews. Complete source of protein Quickly absorbed by the body Maintains lean muscle mass Enhances immune system Increases anabolic response Easy and convenient to use What is Whey Protein and Where does it come from?
Types of Whey Protein There are a variety of different types of whey, and they are differentiated by the way they are processed: This is a great option for those who are lactose-intolerant Whey Protein Hydrolysate hydrolyzed whey This form of way has been pre-digested broken down to enhance absorption rates by the body and promote a greater insulin spike. What to look for? What to watch out for? Showing product reviews from: