5 Cheap and Healthy Turmeric Recipes You Can Make Today!

Turmeric weight loss recipes have been all over the Internet lately. But, many of those can be unaffordable or contain ingredients that we simply cannot find.

These recipes are made of simple and cheap ingredients anyone can find locally.

  1. Turmeric green tea recipe (1 serving)

Turmeric green tea can help with all sort of things. It’s one of the best turmeric recipes for inflammation and one of the best turmeric weight loss recipes.

I really like that it takes little time to prepare but have longlasting effects for a better health. So, what you need for this recipe is:

  • 1 tsp cinnamon
  • A pinch of clove
  • A pinch of nutmeg
  • 1 tsp fresh ginger (optional)
  • A pinch of fresh ground black pepper*
  • As much turmeric as you can handle! Start with a teaspoon and go up from there.
  • 1-2 cups of water
  • Raw honey to sweeten
  • Milk substitute of choice

Next, you need to simmer the herbs and water together for 10 mins and just strain out and add honey and milk to taste. And you’re done!

It’s a simple recipe that takes literally no time to prepare.


  1. Sweet potato turmeric miso soup (4 servings)

As I mentioned, turmeric is used to make a variety of turmeric weight loss recipes. It’s often mixed with potatoes since they are often used in diets to control your appetite.

It’s not only a healthy antioxidant recipe but will also reduce the amount of food your body requires, making you feel full faster, but in a healthy way.

The ingredients needed for this meal are:

  • 1 small sweet potato
  • 1 3×5-inch piece kombu
  • ¾ ounce bonito flakes (about 1½ packed cups)
  • 1 5.5-ounce can unsweetened coconut milk
  • ¼ cup white miso
  • 1 tablespoon finely grated fresh turmeric or 1 teaspoon ground turmeric
  • 1 tablespoon fresh lime juice

Preheat your oven to 450° and roast potato on a rimmed baking sheet for 35–45 minutes. Let them cool, then scoop out flesh and discard their skin.

Meanwhile, combine kombu and 4 cups water in a large pot. Let them rest until kombu softens, for around 25–30 minutes.

Bring to a simmer over medium heat. Add the bonito flakes and stir once to submerge them. Return to a gentle boil, reduce heat, and simmer about 5 minutes.

Remove from heat and let steep 15 minutes (so you get the most flavorful broth). Strain dashi through a fine-mesh strainer into a medium bowl. Discard the solids and wipe out your pot.

Transfer the broth to a blender. Add the sweet potato, coconut milk, miso, and turmeric. Blend them until smooth.

Return to pot and bring to a very gentle simmer. Remove from heat and stir in lime juice.

Divide soup among bowls. Top with coconut flakes, peanuts or other nuts by choice then drizzle with chili oil.

It’s one of the best turmeric weight loss recipes that will make you feel full faster and help your body process the food more efficiently.


  1. Golden milk

Making golden milk is as easy as making turmeric green tea. It’s one of the most used turmeric recipes for arthritis, because of the high levels of calcium in milk.

Calcium, as we all know, is good for your bones, and the turmeric can provide pain relief and aid with bone inflammation.

So, if you use a combination of these two, you will be able to reduce the pain caused by arthritis or other similar inflammation.

All you need to do is pour a bit of your milk of choice (cow, almond, coconut, or other) and add turmeric to taste. I personally like coconut milk since it helps me with my skin, but you can choose whatever milk you want.

It’s called golden milk because of the color the turmeric will give to the milk. You will notice some amazing results after just a few doses.


  1. Turmeric and ginger salad dressing

Turmeric is one of the most versatile cooking ingredients. It can be used to make turmeric green tea, turmeric weight loss recipes, turmeric green tea, but it’s also a great addition to salads.

The ingredients needed are:

  • 3 Tbsp extra virgin olive oil
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp agave syrup
  • 2 tsp ground turmeric
  • 1/2 tsp ground ginger

And, all you need to do is mix them together and you got yourself a tasty and healthy salad seasoning! You can adjust the quantities according to your taste.


  1. Turmeric popsicles

Turmeric doesn’t only need to be prepared as a meal. It’s a super tasty dessert too since it pairs well with coconut and ginger.

And, everyone needs to stay cool and have better health in summer, don’t we?

This recipe is one of the simplest turmeric recipes ever! You only need 5 ingredients and a few minutes of whopping. So, what you need is:

  • Coconut Milk
  • Frozen Peaches
  • Turmeric
  • Ginger
  • Agave Syrup

Now, all you need to do is blend all of these ingredients together, put it in the freezer for a few hours and you got yourself a tasty turmeric popsicle! And the best thing?

It’s vegan and gluten-free.

Turmeric has always had a vague use in the kitchen. It’s not only used to make meals that will make you want to lick the bowl, but also for recipes that are therapeutic.

These 5 recipes require only a minimal effort and time to prepare but will make you feel more energetic and healthier than ever!

Best Foods For Weight Loss

You are exercising everyday and eating smaller portions in every meal for last 6 weeks, but yesterday when you stepped on the weighing machine, the scale broke your heart.

You haven’t lost a single pound!

And now you feel like you are at your wits’ end, with thoughts like ‘I am never going to lose weight’ ringing thick and fast in your mind.

But don’t lose hope because…

You’re actually doing pretty well, never mind the scale.

You’re doing two out of three things necessary for weight loss: exercising regularly and eating smaller portions in every meal. And that’s commendable.

All that you got to do now is add the missing link: to eat more foods that aid weight loss. And you will get the desired results.

You see, to lose weight, it is not only important to eat smaller portions but also to eat the right kind of foods.

Which foods are these?

In this post, we present to you top 4 foods for weight loss. Have a look.


  1. Eggs

Eggs in the morning are great for your health—and weight loss.

According to research, eating eggs in the morning keep you full longer.

In this study, the researchers asked some participants to have a breakfast of 2 scrambled eggs and 2 slices of toast with low-sugar fruit spread and some others to have a bagel breakfast.

Both breakfasts provided the same number of calories.

It was found that people who had an egg-and-toast breakfast consumed less number of calories over the next 36 hours compared to those who ate bagel.

So, take the cue: eat eggs in the morning. They are one of the most effective natural weight loss foods.

Eggs are rich source of protein, which in turn is great for weight loss. Gram for gram, protein promotes satiety more than carb. Need we say more!


  1. Pears

Pears should be included in every weight loss diet because of it high fiber content.

However, it is not only the quantity of fiber which Pears provide but also their quality that makes them one of the best foods for weight loss.

A single medium-sized pear offers you 6 g of fiber.

No less impressively, this fiber is rich in pectin, which prevents blood sugar from spiking, and this in turn makes it easier for you to avoid snacking in between meals.

This claim is well backed by empirical data.

In one study, the researchers noted that participants who ate 3 small-sized pears or apples registered greater weight loss than those who consumed 3 oat cookies instead.


  1. Green Tea

Green tea is said to provide a truckload of health benefits—including aiding weight loss.

Powerful antioxidants present in Green Tea, particularly catechins, improve metabolism.

More than one study has shown that drinking green tea can help you burn more calories.

For instance, in one study, participants who were given green tea reported weight loss, improved metabolism, and a noticeable reduction of their body mass index, a measure of obesity.

Give a cold shoulder to those sugary drinks and add green tea to your diet food list.


  1. Beans

Did you know there’s a hormone in our body that acts as an appetite suppressant?

And its name is cholecystokinin. You’re likely to feel fuller for longer period of time if you have more of this weight-loss-friendly hormone in your tummy.

Several foods stimulate production of cholecystokinin, like beans.

As a matter of fact, one study claims that a meal consisting of beans increases cholecystokinin levels two times, compared to a meal consisting of rice and dry milk.

No wonder then, many, particularly vegetarians, regard beans as one of the quick weight loss foods.

Add it—and other foods for weight loss discussed in the post—to lose weight fast and naturally.

How To Lose Belly Fat FAST – Follow These Simple Tips!

Have you ever tried one of those fad weight loss diets and wondered why it didn’t work?

You’re not alone.

There are many crazy weight-loss diets that give amazing short-term results, but within some time all that lost weight—and often some more—comes back again.

That’s why many think that losing weight is not any easier than climbing the Mt. Everest without supplemental oxygen.

However, that is not the case.

Don’t get me wrong. Losing weight is tough. But it is equally true that it is not as tough as many people think it to be.

When it comes to losing excess belly fat, it is best to avoid these fancy diets, because they make you lose the good with the bad.

Instead, follow an easy and more realistic weight loss plan, one which helps you lose weight properly, maybe not quickly, but definitely more effectively so that the lost weight remains lost.

The formula to lose weight is simple is based on good science. All you have to do is…

  • Watch what you eat
  • Watch when you eat
  • Watch how you eat
  • Get some exercise

Tip # 1 – Don’t skip your breakfast

In case you’re trying to lose excess belly fat, it would seem that less you eat, the more fat you’ll burn, right?

However, that’s not the case. Research shows that people who eat breakfast are more likely to be of normal weight than those who skip it.

And it is not hard to understand why this might be so.

When you give your breakfast a cold shoulder, you are more likely to overeat at your next meals, causing your total daily calorie count to rise.

So, from today start having a breakfast if you previously avoided one. If you’re just not hungry in the morning, start with a smoothie or a liquid shake.

Eat smaller portions at the dinner and stop snacking after dinner. This will make you hungry in the morning.

Research shows that eating a couple of scrambled eggs and 2 slices of toast with low-sugar fruit spread is a much healthier option than having a bagel breakfast.

Eggs and avocado are also a smart option. Both keep you full for longer and help you maintain a stable blood sugar levels.

Most experts suggest consuming about 300-400 calories for breakfast, preferably within 2 hours after waking up.

Tip # 2 – Don’t miss your lunch

Many people eat a breakfast but skip their lunch to keep their daily caloric count low. But experts point that this strategy is just as self-defeating as the previous one.

When you skip the lunch, your system goes into the ‘starvation’ mode. In this mode, the body has only agenda—to conserve.

And your body start conserving fat, the very thing you wanted to lose by skipping the lunch!

Have something light for lunch, but do have it.

Tip #3 – Have something healthy in evening

It’s 4 pm and your stomach is growling and demanding fresh fuel. So what do you?

You grab something fried or sweet—and ruin your chances of losing excess belly fat.

Instead of your favorite, calorie-rich snack in the evening, have fruits, like pear and apple. Both are rich in fiber and promote satiety.

Tip #4 – Have a light dinner

Have your dinner early, no later than 7-8 pm, and keep it light. Ensure there’s 2-3 hours of gap between your dinnertime and bedtime.

Tip#5 – Eat mindfully

Did you know that people who rush through their meals tend to overstuff themselves?

You see, it takes about 20 minutes from the start of a meal for your brain to send signals of fullness.

Many a time, we are through our meals even before our brain gets the chance to tell us ‘stop, you’ve had enough’!

Tip#6 – Get some exercise

One of the best ‘how to lose belly fat at home’ tip is to exercise for at least 30-45 minutes 3-5 times a week.

I recommend you to try low-impact exercises such as swimming (if you’ve a pool), pilates, stationary cycling, or yoga.

All four burn quite a good number of calories, without any risk of muscle fatigue or breakdown.

So if you’d been wondering how to lose belly fat naturally, this is it. Keep the aforementioned 6 tips in the mind and see the excess belly fat melt away for the good.

How to Squat Effectively – Beginner Friendly Guide

If you’re looking to save time and make gains in the gym, the barbell squat should be at the top of your workout plan. This compound exercise is one of the most effective things you can do for your body. Actively targeting the quadriceps and glutes, as well as the hamstrings, calves and inner/outer thighs, there’s a reason why this cult classic move is loved by gym bunnies all around the world.

So, if you’re on the quest for buns of steel, keep reading and learn everything you need to know about barbell squats.

Why the Squat is the KING of all Lifts

Squats are often called the king of lifts and it’s a title that’s well deserved. Because this smart exercise works the largest muscle group in the body, the thighs, it stimulates serious growth in the lower body while also encouraging even more growth in the upper body.

Barbell squats target various muscle groups at the same time, delivering outstanding results, and allowing you  to truly maximise your time in the gym.

Benefits of Squatting

  • Time Efficient: By working out multiple muscles at once, you can save even more time on your workouts
  • Increase Entire Body Strength: Squats don’t only work the legs- every time you squat, you release testosterone and the human growth hormone, which promote body wide muscle building.
  • Burn Fat: Even after you’ve finished your squats, your body will continue to burn fat- even when you’re watching TV!
  • Build Core Strength: Every time you squat, you should contract your stomach muscles as you lower your body to the floor. This helps promote a stronger core that will benefit you in every area of your physical life.
  • Prevents Injury: Doing squats on a regular basis will help you to loosen your joints, and make your muscles more elastic, decreasing your chance of getting injuries from any other sports.

Squat Technique

Squat Stance

The perfect stance is the essential foundation for the perfect squat. Begin with your heels directly underneath your shoulders and just enough room between your legs for your belly to fit while you squat down. If you have long legs and a short torso, bring your feet in a little bit. Or, alternatively, if you have shorter legs and a longer torso, bring them out a little bit. Regardless of your own build, the golden rule is to make sure your heels are always, more or less, in line with your legs.

Feet and Toes

To allow space for your belly to fit between your legs, your knees must be sticking out when you drop down with your toes and anklesin a straight line. Because of this, it’s crucial that you position your feet out at a 30 degree angle. Not only will this protect your knee joints, it’ll make your squats even more effective, too.

Don’t Raise your Heels

Make sure your feet are completely flat on the floor. They should be shoulder width apart to improve both your balance and your squat technique.


Push your knees out in the same direction of your feet while you squat to engage your groin muscles and prevent twisting your knee joints.


If you’re squatting with proper form, by pushing your knees forward and hips back, your shins will naturally fall into the correct position. Your shins shouldn’t be perpendicular to the floor, but sticking out at a slight angle for the best squat technique. If you try to squat with vertical shins, you’ll tip your body forward more, which can increase your chances of back injury.


When you squat down, be sure to bend your knees and hips at the same time. On the way back up, push your hips up towards the ceiling, but ensure that they never come higher than your chest. Your chest and hips should be moving at exactly the same time for the best squat form.

Lower Back

Your back should maintain its natural curve when you’re squatting so be sure to remain in a neutral position.


Grip the bar in a similar way to how would when doing a bench press: keep your pinkies inside the ring marks and squeeze your shoulder blades together to support the bar with your upper back muscles.

Always be sure to grip the bar tightly when you squat for extra support and to build more strength.

You can choose between using a full grip or a thumbless grip. Although a full grip is more secure, it can cause your wrists to bend. A thumbless grip, on the other hand, allows your wrists to stay straight. If you’re suffering from wrist or elbow pain, try switching to a thumbless grip.

One of the most important things to remember, though, is that the weight of the bar should be  completely supported by your back and not your hands. So, yes, you should be holding the correctly, but the brunt of the work should be in your back.

Bar Position

There are two ways to position the bar while you squat, either high on your shoulders at the nape of your neck, or lower down. In both positions, be sure to have the bar centred evenly across your back. Let us take you through both positions.

High Bar Position

A high bar position will see you squatting with the bar at the nape of your neck. When squatting high bar, be sure to keep your torso vertical to keep yourself balanced. In a high bar squat position, your knees will come more forward, and your hips less back.

Low Bar Position

Alternatively, you can squat in a low bar position which involves putting the bar between your traps and rear shoulders at the top of your shoulder blades, and squeezing your shoulders to support the bar. Opposite to the high bar position, your hips will move further back and your knees will come less forward to keep you balanced.

High Bar vs Low Bar: Which is Better?

If you’re looking for the ultimate squat, low bar is the way to go. This position increases your squat power by 10-20%. However, it can be tiring on your wrists, elbows and shoulders. Rather than risk injury, switch to a high bar barbell squat if your shoulders start to hurt.


When you’re squatting, avoid straightening your elbows and lifting them vertically. Instead, reach them behind your torso when you’re at the top of your squat. Keep them inline with your shoulders at the bottom of your squat.

Upper Back

To protect your spine, always squeeze your shoulder blades while squatting and let the bar rest on your upper back cushioning. Make sure to keep your upper back arched to keep the bar from moving, too.


Raise your chest at the top of every single rep to ensure that your upper back is staying arched. An easy way to encourage this is by breathing at the top of your squat and holding your breath on the way back down.


Encourage your head to stay inline with your torso by focussing at a point on the wall in front of you. Be sure to never look up as this will put your neck at risk of injury and cause you to lift your chest, compromising your technique.

Back Angle

The angle of your back while squatting depends very much on your own build. If you have a short torso and long thighs, you’ll lean further forward, and vice versa. The most important thing is to keep yourself diagonal and ensure that the middle of your foot is your balance point.


To unrack, ensure your feet are directly underneath your shoulders with the bar resting on your back. You should lower your body down to a half squat position then unrack when you squat back up. After unracking, walk backwards away from the bar.

Way Down

Squat down by bending your knees and hips at the same time, with the bar moving over your midfoot when you squat. Your lower back should be neutral and you should move with complete control.


At the bottom of each squat, your knees should be higher than your hips- but your butt shouldn’t be touching the floor either: somewhere in between is perfect. After your hips have reached this position, quickly incline your body back up without pausing, for the ultimate in strength training.

Way Up

Squat back up by moving your hips up the way, not forward. The bar should be moving in a vertical line over your midfoot point and your chest and hips should be moving at the same time.

Between Reps

After every squat, lock your knees and hips, tighten up and get ready for your next squat!


Stand tall with your hips and knees locked and make sure that you’ve finished your full squat before racking. Walk forward until it hits the power rack and bend your legs to put it in place.

Bar Path

Your bar should always be moving in a vertical position while your squatting, with only your hips and knees moving forwards or backwards. Since your midfoot is your balance point, make sure that the bar is always inline with it.


Take a huge breath at the top and hold it all the way down to the bottom. Exhale again at the top.

To read more about squat technique, visit https://stronglifts.com/squat/.


The beauty of the squat is that it can be done virtually anywhere with no equipment but your own bodyweight. However, to perform a barbell squat, you’ll need access to a squat rack and barbell weight.

It’s also possible to perform a weighted squat with dumbbells or kettlebells.

Common Squat Mistakes and Useful Tips

Not Dropping Low Enough

If you’re hips aren’t dropping lower than your hips, you’re not breaking parallel or getting the full benefit of the squat. Ensure that the weight you’re trying to squat is light enough for you to perform the full range of the squat.

Knees Cave In

Your knees are one of the first places to check if you feel like your squat is going wrong. A common mistake that we often see is the knees caving in, which is caused by bad form. Ensure that you keep them straight and push them forwards while dropping.

Leaning Forward / Heels Come Up

If you’re leaning forwards or lifting your heels while squatting, it’s a sign that you’re losing balance. If your heels come up, even by a cm, rack the barbell and start again with a lower weight.

Losing Balance

To stay balanced while squatting, keep the bar inline with your midfoot and follow our above instructions for a correct squat technique.

Not Warming Up

Barbell squats work every muscle in the body, so it’s essential that you warm your body up properly before starting this intense exercise to avoid injuries.


Body Weight Squat

When doing a bodyweight squat, you should still follow the same technique as when doing a barbell squat. The main benefit of a bodyweight squat vs a barbell squat is that it helps build more flexibility, vs body mass.

Back Squat vs Front Squat

As an alternative to a back squat, hold the barbell in front of your chest for a front squat. While the back squat places more load on your glutes and hamstrings, the front squat focuses more on the quads as well as core control.

How to Squat Effectively: The Verdict

So, there you have it. With perfect form and perfect technique, you’ll be well on your way to having an envious rear. Simply follow our guide on how to do a barbell squat to avoid injuries and the ultimate in compound exercise.

If you have any questions at all, leave them in the comments!

Relieve Wrist Pain and Improve Flexibility in 2 Minutes!

Have you ever stopped to think about how much you use your wrists every day? Spoiler alert: it’s probably more than you think.

Sending WhatsApp messages, swiping left on tinder and even driving your car- these things all put a lot of strain on your wrists.

And, when you begin to consider how often you repeat these movements, you’ll realize how quickly these little movements can add up!

For many people, it’s not until we get a wrist injury that we understand how vital this underappreciated joint really is to our daily life. 

Some are even unfortunate enough to suffer from conditions like RSI, carpal tunnel or tendonitis because of excess wrist strain.

These conditions can be problematic to treat and make simple everyday activities like brushing teeth and opening doors painful and difficult.

If this ever happens to you, it might be tempting to push through the pain and get on with your day but, frustratingly, what your body needs is rest.

Yes, not exactly what you want to hear when you’ve got a million things on your to do list, but, trust us, a day of rest will pay dividends in the long run.

The constant action will cause further inflammation which will sustain the problem, meaning it takes longer for you to be fighting fit again.

Some conditions, such as carpal tunnel even require medical attention and can take months to heal.

If you’re a busy professional, you’ll want to make sure you can avoid this kind of inconvenience in your life.

Luckily, there are preventative measures that can be taken.

this is an image of exercisingLike most things in life, exercise is key and the most effective way to keep your wrists fit and healthy is by doing a consistent daily wrist work out.

To help you help your wrists, we’ve created a simple stretching routine that you can do anytime, anywhere to avoid the inconvenience of unwanted wrist pain.

Since finding time to exercise is difficult in our busy modern lives, we’ve kept it short and simple.

This routine is so easy that you can do it once or twice a day- even while you’re stuck in a traffic jam, or waiting on the kettle to boil- and still make a huge impact.

Our routine will help stretch and warm up the overused muscles in your wrist. Plus, the movements are simple and easy to do, even if you don’t exercise very often.

All we ask is that you concentrate on your form and carry out the movements slowly and with precision.

It’s not a race and different bodies are capable of different things. Over time, your flexibility will improve and your wrists will become more mobile.

But, poor form from the beginning will lead to further injury- which means even more time out of action.

If you can, we recommend doing these wrist exercises in the morning as part of a daily meditation routine.

If you concentrate on your breathing while doing it, you’ll start the day refreshed and with a clear head and more mobility in your wrists.

Plus, the best way to make something part of a consistent daily routine is to find an enjoyable way to do it.

Consistency and daily practice are key to happy, healthy wrists and a more productive life! 

It’s time to start giving our wrists the love that they deserve.

Start dedicating a block of space every day to doing some basic stretching activities so you’ll never be out of action!  It’s easy to find two minutes, even in the busiest of days, to say thanks to our joints.

Make today the day and ensure that you can rely on your wrists for years to come.

Let us know, have you ever struggled with a wrist injury?

Perform this stretching routine everyday for wrist pain relief.

How to Gain Strength and Build Muscle: Beginner’s Guide

Are you ready to take that next step in your life and gain strength and build muscle? Perhaps you admit that envy is playing a role.

Or you’ve realized just how out of shape you are, and you want to change that.

There’s always learning about the mental and physical benefits that you would enjoy by doing so, and, with determination, wanting to take advantage of those.

Hopefully, what’s driving you to read this article and improve your physical physique has more to do with what you can get out of it, not what you believe others’ reactions to it will be, as that is what is going to push you to test your limits.

Getting into better shape will provide you with so many benefits unrelated to how you may look.

The increased blood flow, temporarily as well as permanently as you make this a habit, will help your brain function at its peak much more often than is likely the case now.

Connected with that point is that you will be more productive at work and elsewhere. The quality of your sleep will improve.

Your resting heart rate will drop, which results in a decrease in your chances of suffering from a heart-related disease.

The number of and chances of experiencing migraines will decrease. You won’t have to use nearly as many sick days as you used to.

How to Build Strength and the Benefits of Dumbbell Workouts

Now that you’re convinced that you want to build strength, your next question is likely, “How do I do that?” Fortunately, it doesn’t have to be complicated. You could simply pick up some dumbbells at a sporting goods store and use them whenever the mood strikes.

Or you could get some running shoes and go run for however long feels right when you’re in the mood. But, even if you go into this with that mentality, which is fine, do keep in mind that if you’re looking to build strength, you’re going to need to increase the amount or type of exercise that you do.

But, for the best, most efficient results, you will want to follow a plan. That can be taken from a trusted source on the internet or done with a coach’s assistance.

However, if you do just want to have a go on your own without access to a gym, initially focus on dumbbell workouts. They’re very affordable and versatile; you can work so many muscles with them.

Another plus is that they focus on the arm muscles, ones that often are not worked out nearly enough by those who do not go to the gym on a regular basis.

Also, if you already regularly run but do little other exercises, at least getting some barbell workouts in is highly recommended so that your fitness can become more well-rounded than being focused on your legs.

How the Body Responds to Resistance Training

The simplest way to describe what happens to the body when you challenge it with resistance training is by saying that you’re breaking your muscles down so that they will build back stronger.

As with anything in life, testing and challenging yourself will cause minor setbacks as you get used to the new circumstances, but you will be improved in the long run as a result of doing that.

Specifically, engaging in a workout results in microscopic damage to your muscles.

They will then heal, which, depending on the toughness of the workout, can last a relatively short amount of time or even up to a week or longer.

Once they’re done healing, a process that also strengthens them, your muscles will be stronger.

However, do be careful, especially if you’re a beginner or haven’t taken advantage of resistance training in a while because you don’t want those microscopic tears to be significant.

Ease into your initial workouts. And take note that if you are sore, that indicates that you do need to take at least an abbreviated break from working out those sore muscles.

Oftentimes, athletes neglect to take enough rest and don’t allow their muscles to recover and rebuild themselves stronger because they keep on working them.

That’s why many who take part in resistance training on a regular basis will focus on one part of the body one day, another on the next and so on.

Calorie Needs and Nutrition

A very important step in the recovery process – the time between those microscopic tears happening and those muscles being built back stronger – is nutrition.

If you want to maximize recovery time and how fit you became, what you eat and drink will play a significant role.

The argument over whether training or nutrition is more important is an ongoing one, but what cannot be argued is how important both of those aspects are to your overall health.

Fortunately, exercise causes you to crave healthier foods, so you don’t need to obsess over what you’re eating as your natural cravings should turn healthier the more you work out.

Regardless of what your cravings are telling you to consume, make sure to focus on fruits and vegetables, whole grains, fish and white meat.

Many also recommend eating several smaller meals spread out throughout the day such as six as opposed to two or three large ones.

Protein is important, especially for those who work out on a regular basis.

When you are in the recovery phase after creating those microscopic tears, foods high in protein help your muscles build back stronger and quicker than they would in a low-protein diet.

Also important are carbohydrates. Unfortunately, low-carb diets have been taken up by many people despite them not offering long-term benefits.

Sure, you initially lose weight on them. However, keeping a low-carb diet in the long run can cause some seriously negative repercussions. And this is even more the case for those who work out regularly.

Things that can result from this unhealthy combination include an increase in stress hormones and a decrease in muscle-building hormones.

Bottom line, you need carbs for energy, and you need energy to finish workouts as completely as possible. Of course, don’t overeat carbs, but don’t unnecessarily limit them either.

Do note that those focused on lifting weights will need fewer carbs than people who are involved in endurance training that involves doing things like running long distances.

Fat is also something that has been demonized for a while. However, as with anything, it’s fine in moderation, and you do need some fat to be at your best self physically and mentally.

And one of the best benefits of eating a healthy amount of fat is that it helps give you that satiated feeling that proteins or, especially, carbs don’t offer. Healthy options include avocados and nuts.

How many calories worth of food should you eat every day? That’s not a simple question to answer as it depends on the type of workouts that you do.

But, in general, a moderately active man would need around 2,500 per day and a similar woman would require about 2,000 on a daily basis.

Main Exercises

Although there is a limitless number of exercises that you can do with weights, a few do stand as the ones that most engage in and that are the most productive for building muscle and improving fitness.

Warm-Up Sets

In addition to engaging in an active dynamic warm-up that gets the heart pumping prior to even touching a weight, you’re going to want to do some warm-up sets before you get the serious part of your workout going.

Sure, if you walk into a gym and start popping out heavy-weight sets, more times than not you’ll be fine. But you would be needlessly playing a dangerous game.

Those who you see doing that have drastically increased the odds that they’re going to hurt themselves and then not be able to lift any weights for days, weeks or even months.

The risk is just not worth the reward.

Another benefit of doing warm-up sets first is that you can work on your form and fix any form issues before you move on to heavier, more dangerous weights.

Note that you will want to be warming up on really light weights – some even recommend doing warm-up sets with just the bar – as compared to what you’ll be lifting later.

The general consensus is that, once it’s time to get down to business, you’re either going to essentially lift the same weight throughout or you’ll be starting as heavy as possible and then working your way down, so you don’t want to tire out your muscles during the warm-up.


This is often recommended as the first weightlifting exercise that beginners should do for a number of reasons.

Learning how to squat properly will aid you when doing other types of lifts, and using good form is an absolute necessity when squatting; getting in the habit of using good form here will serve you well when you start incorporating other types of lifts into your workouts.

For that reason, you’re going to want to be especially careful with your form when doing this exercise.

To do squats, move a barbell on to your shoulders or your traps, the muscles just above them.

If you’re just learning how to squat, you might want to initially do it without a barbell. Regardless, keep your shoulder blades together and your feet either slightly wider than shoulder-length apart or right at your shoulders.

If you’re doing this without a weight, keep your balance by extending your hands. Squat.

Bench Press

The bench press is arguably the best exercise for the upper body as far as improving strength, increasing muscle size and having better overall fitness and athletic function goes.

When doing this exercise, make sure to keep your feet on the floor and your back on the bench.

If you’re moving any of those body parts while engaging in this exercise, you need to stop because you’re lifting too much, and the poor form that is resulting could result in an injury.

Otherwise, the exercise is relatively simple. Lower the bar to your chest and then push up until your elbows lock. In addition to your arm muscles, use your torso and hips to help push the bar upwards.


The deadlift is the weightlifting exercise that reminds us of our caveman days when the only way to move something heavy – say a rock or a deer – was by picking it up and moving it through brute strength.

In other words, this is one weightlifting activity that is about as natural as it comes.

To do a deadlift, bend down to pick up the weight and lift it. As you are lifting the weight, make sure to keep your abs tight and your back straight.

Just as you were likely told when lifting heavy boxes, let your legs, hips and, of course, your arms do the work. Not your back. Never your back.

Barbell Row

Barbell rows offer a number of positives. These include building a strong back with larger muscles and gaining strength that will help you do other types of major lifts.

This exercise starts out similar to a deadlift in that you reach down to pull up a weighted bar.

The difference comes after you start lifting. Here, you want to pull it up to your lower chest while keeping your torso parallel to the floor.

Make sure to keep your lower back in a neutral position, and also don’t hold the bar between your reps; your resting should be done after the bar has been placed on the floor.

Overhead Press

The overhead press offers several benefits too. One is that it uses more muscles than may seem apparent; these are located in the arm, chest and back.

In fact, this exercise is a good way to discover if your lower back muscles are in special need of strengthening.

To do this, first ensure that the bar is placed on the rack at roughly the same height as your shoulders.

A little lower is fine, but higher can cause issues. Walk up to it, grab it and lift it over your head.

Keep your feet shoulder width apart and your elbows in front of the bar. Grip the bar with the base of your palms.

Squeeze your shoulder blades as you’re extending your arms. Keep abs, glutes and back tight.

Push-Ups and Chin-Ups

Let’s not be remiss and neglect to mention some effective exercises that require you to use your own body and, in one case, only your own body to do.

Push-ups, obviously, fall into the latter category, making them a great workout for when you do not have easy access to heavy things to lift such as are available in a gym.

And, although you can obviously lift more than your body weight in a gym, as long as you do push-ups to fatigue, this can be a very effective exercise as well.

Meanwhile, chin-ups are so effective that SWAT teams and Special Forces units require a minimum number of them be done before you’re allowed entry.

This is mostly due to chin-ups being an exercise that is easily replicated in real-world situations. And, although you can’t do chin-ups quite anywhere like you can with push-ups, if you find a bar that can handle your body weight, you’re good to go.

Of course, this is not an exhaustive list of the types of exercises that you can do to gain strength, but you will build muscle all over your body by doing them.
So, if you’re a beginner, initially focus on these when training and then consider adding different ones to your routine.

Reps, Sets and Length of Workouts

There is no secret formula as far as reps, sets and length of your workout goes, but there are some general guidelines that you should consider.

If you’re looking to focus on endurance, you probably want to aim for around 12-20 reps per set, and you will want to decrease how much down time you have between your sets.

Around 30 seconds is a good guideline. Runners who are already building endurance in the lower half of their body may want to consider this type of workout for their upper half.

Those of you looking to focus more on power and building muscle size will probably want to do around 6-12 reps per set with heavier weights than those focusing on endurance.

Do around 3-5 sets and rest for a minute or maybe a little longer between sets.

One secret that many weight lifters don’t take advantage of is doing your reps slowly.

This type of rep allows you not to be helped by momentum and allows your muscles to be more fully activated for a longer time period. They will also fatigue in a more complete, healthier way.

The length of your workout should be no more than an hour, especially if you’re a beginner.

After you’ve done these types of workouts for a while, you can consider extending that to around 90 minutes.

How Many Days of Training?

One again, there’s no formula that works for everyone. It all depends on your current level of fitness, what you can safely do and your goals.

However, once again, there are a few guidelines that you should follow. One recommendation for somebody who is looking to be really active is to spend three days strength training and two on cardio or maybe four and one or two and three, respectively.

It’s also important to spread out your strength training days. For example, you could focus on upper-body workouts or pushing exercises one day and lower-body workouts or pulling exercises the next.

Those who are generally taking their workouts to the max will be in the gym six times a week, alternating parts of the body from one day to the next.

Of course, do take into account the rest of your life when deciding how many days to train. These can include family members, friends, work obligations, important hobbies and so forth.

It’s important to be physically healthy by training on a regular basis – working out three times a week is probably a good minimum to consider – and the benefits attained from doing so will help you be productive in every area of your life, but you do want to ensure that you also have the training-life balance that you’re looking for and are not overdoing the physical aspect.

How to Rest

In general, you should be resting at least two days and no more than four. However, just one day a week of rest is fine if you’ve gradually built your training schedule to that point.

On your off days, feel free to still be active, just nothing strenuous. In fact, the worst thing that you can do on your off days is completely take them off and veg out with Netflix or otherwise.

At least do something like go on regular walks or easy bike rides on your off days.

Another option would be a relaxing yoga class, which can also help your flexibility a bit, something that you may not be focusing much on during the rest of the week.

This way you can avoid stiffening up and will be much more productive on your “on” days, when you are fully focused on working out.

A simple way to view rest days is that they are a rest as compared to your workout days, not that you remain in bed all day or are otherwise inactive.

But it is important to stress that rest days should definitely be easier than your workout days.

They are there for a reason, and working out hard on your rest days will not allow your body to recover and will cause you to not get as strong as you could and to suffer from higher injury rates too.

More on Cardio

Of course, if you have your eyes on a 5K, 12K, half marathon, marathon or similar race, then you really do need to do cardio on a regular basis, possibly even more often than resistance training. However, if your focus is on resistance training, then the time spent on cardio can be a bit less.

But, with that said, you do need to incorporate some cardio into your workout routine to experience full-body fitness.

Some of the benefits of cardio include increased metabolism and improved heart health. This type of exercise can also help you recover from a hard workout with the weights.

For example, consider heading out on a leisurely jog or jumping on the treadmill before you leave the gym. Doing so will help remove by-products from your workout and allow you to recover quicker.

Bottom line, cardio exercises really round out a workout program as it trains your heart and muscles in a different manner than other types of exercises do.

Types of cardio exercises vary. There are elliptical machines, stair climbers, jump ropes, rowing machines as well as actual rowing on a lake, river or ocean, swimming at the gym or in a lake, river or ocean, cycling on a stationary bike at the gym or using a full bicycle outdoors or running, whether that’s on a treadmill or in the great outdoors.


First, it’s important to realize that supplements are not necessary, and you can build quite a bit of strength and be healthy without ever using any.

With that said, supplements can help you get the most out of your workouts. But it can be overwhelming to consider which ones to use since the market is so oversaturated.

However, doing your due diligence in researching them can result in noticeable benefits in the gym.

Creatine monohydrate is generally safe and effective and helps the muscles work more effectively during a workout.

Benefits from taking caffeine-infused products are not as clear, and long-term effects of caffeine on workouts has not really been studied in depth.

However, caffeine does tend to offer short-term benefits such as lowering fatigue rates. Whey protein can help muscles recover so is best taken after a workout.

Glutamine can be of special help following especially intense forms of exercise as it helps remove excess ammonia.

Fish oils provide antioxidants and anti-inflammatory benefits and can help the recovery process as well.

But don’t just take supplements because others around you are. See if any work for you and decide on that basis alone.

And don’t expect any to be a magic pill that will create significant changes. Take note of the name; they are used to supplement a workout or a diet, not to replace anything.

But, as part of a balanced workout routine and diet, they can be helpful.

Final Thoughts

We’ll leave you with some final thoughts.

As you establish a workout routine for yourself, do make sure to not overdo it at the beginning.

It can be so easy to be all excited and driven in the early going, which is great in and of itself, but then to use all of that energy to do way too much way too soon.

Ease into it. Think of it like a marathon. Experienced marathon runners don’t even consider speeding up if they feel great until they are at least 20 miles into the race. Have the same mentality here.

Even if you feel like doing a lot more, hold back in the early going unless you can honestly say that your early standards were ridiculously low. Future you will thank you.

Related to that last point: Leave your ego at the door. Don’t do more than you should simply because you see somebody else doing it.

Focus on being the best you. Don’t compare yourself with others.

It’s better to focus on free weights over weight machines since they work out your stabilizer muscles too.

Warm up before you work out. Jog to the gym. Do jumping jacks. Use the treadmill. Build up the weights you lift.

Don’t just take a short walk from your car straight to the weights and start going full tilt.

Keep a journal and write down what exercises you did and how you felt afterwards.

Doing so will help you realize when you’re doing too much, when you’re doing too little and when you’re burned out and why.

Don’t focus on how much you weigh. Since muscle weighs more than fat, you could be getting in spectacular shape but not be losing any weight.

However, you will surely be slimmer as a result. Also note that if you’re looking to gain muscle weight, you might need to eat more. It depends.

Another point: Even if you aren’t changing fat to muscle and are losing weight in the long run, keep in mind that weight losses tend to not be steady.

In other words, you won’t lose the exact same amount of weight every day. A good comparison would be the stock market.

Even if it gains or loses in the long run, when you look at the day-by-day breakdowns, there are many variations from that trend, and the same can be said for your weight.

Lastly, have fun with it. Enjoy challenging yourself and the healthier you that you’re becoming.

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