Shopping for the best home cardio machines can be a bit of a trick these days. With so many great models on the market, and equipment to match any interest imaginable, it can be tough to choose. That said, knowing the different categories of cardio machines is the first step, and we’ve gone yet one more in rounding up the best of each. Whether a runner or a biker, or perhaps someone interested in mixing strength and cardio together, there’s no question the right machine is here. All compatible with a wide assortment of virtual training apps, the best cardio machines of 2021 are techier and better than ever.

Our Top 8 Cardio Machines for 2021

• Best Treadmill: Sole F80
• Best Rowing Machine: Hydrow
• Best Elliptical: Sole E95
• Best Indoor Cycle: MYX Fitness Bike
• Best Recumbent Bike: Sole LCR
• Best Fitness Mirror: NordicTrack Vault
• Best Max Trainer: Bowflex Max Trainer M6
• Best Vertical Climber: Sole CC81 Cardio Climber

1. Best Treadmill: Sole F80

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Treadmills remain the one of the top-selling pieces of home fitness equipment for good reason. These days, virtual training apps are all the rage, and top treadmills can accommodate anything from gentle walking to long-distance runs. In addition to offering variable speeds, these treadmills also offer incline and cushioning. The Sole lineup is among our favorites in multiple categories, and this year the F80 takes first place.  With a roomy running surface, lifetime warranty, and affordable price, the Sole F80 brings a top flight combination to the home fitness game. If someone is looking for commercial-grade quality in the home, this treadmill is certainly worth a look. The options afforded hit pretty any goal from high intensity to low.

Highlights include a high-quality 3.5 CHP motor, power incline up to 15%, and a roomy deck of 22 inches by 60 inches. Equipped with two-ply Cushion Flex Whisperer technology, the machine sports a 9-inch LCD  screen, and 10 built-in programs. The Sole lineup also features its own fitness app, but users can also sync with other exercise programs as the treadmill is Bluetooth-enabled. Heart rate is taken via sensors or an included chest strap and can be worked in sync with numerous apps. Coming with a lifetime warranty on the frame, motor, and deck. Other comforts include water bottle holders, cooling fans, and an accessory tray.

Rating: 98.1%

See our detailed review of the Sole F80.

2. Best Rowing Machine: Hydrow

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One of the best exercises around, rowing is a fantastic a total-body workout. Folks over 200 pounds can easily burn 1000 calories an hour when rowing. In addition to an epic cardio workout, every stroke of the rower engages the hamstrings, abdominal muscles, biceps, and every other body part. While recruiting muscle fibers throughout the body, the heart and lungs are also hit.

If in the market for best rower, we’re picking the Hydrow as the number one. That said, it is a bit pricey at $2,199. Our budget pick would be the NordicTrack RW600 usually priced around $999. But with price does come perks, and the Hydrow has them a’plenty. The only rower on the market offering a Live Outdoor Reality™ experience with live and on-demand rowing workouts delivered by world-renowned athletes on the water. The Hydrow workout community features leaderboards and data-sharing, as well as Team Rowing with virtual partners around the world.

Key features include an electromagnetic resistance system and fabric strap which make its 300 levels of resistance easier on users. Personalization is a hallmark of the brand, and users get a unique experience much like being on the water due to the design. With a 22-inch HD touchscreen which swivels, the machine can either be operated with the Hydrow programming, or without. Bluetooth-enabled, heart rate can be monitored and incorporated into workouts while music from personal devices is played. Most Bluetooth heart-rate straps work with the machine, including the Wahoo TICKR and Polar H7. Weighing in at 145 pounds, the sturdy unit measures 86 inches x 25 inches and sports a maximum user weight of 375 pounds. The brand also makes charitable donations to Water.org in the rowers’ names after 60 days of participation.

Rating: 94%

See our detailed review of the Hydrow.

3. Best Elliptical: Sole E95

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Ellipticals are among the most popular machines for providing low-impact total-body workouts. As dynamic as they are versatile, these machines work both the lower and upper body. This increases the number of options for training routines. Definitely club-quality, the Sole E95 remains top of the FitRated picks for ellipticals. Built to last, it brings comfort and high-quality technology to the home fitness game.

Highlights include an oversized 10.1-inch TFT LCD display, 10 pre-programmed workouts, and built-in Bluetooth connectivity for seamless workout data transfer to your favorite fitness apps such as FitBit. Sole also offers its own fitness app with interactive programming, but the machine has a built-in tablet-holder for the user’s own devices. Bluetooth-enabled, the elliptical has built-in heart-rate sensors and is chest-strap compatible.

A solid machine that can hold up to 400 pounds, Sole’s confidence in the durability of the machine is illustrated by the lifetime frame warranty. There’s also five years of coverage on the electronics and parts, and two years of in-home labor which isn’t bad. Resistance levels number 20, as do the number of incline levels, supported by a heavy 27-pound flywheel. With a stride selection of 20 to 22 inches, the machine also works well for taller users.

Rating: 95.1%

See our in-depth review of the Sole E95.

4. Best Indoor Cycle: MYX Fitness Bike

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Indoor cycles are increasingly being found on the shopping lists of savvy consumers looking to earn the burn. With better tech options each season, the interactive programming continues to improve in quality. Our 2021 pick for best indoor cycle is the MYX Fitness Bike. With a 41-pound flywheel, users can be assured of a smooth ride as they ramp up to any of the 100 levels of variable resistance.

A lower-cost option than many rivals at $1,299, the MYX Fitness Bike also features a $29 per month fitness app that is also budget-friendly. That said, the quality is certainly there with a virtual library chock full of more than 500 programs as well as new additions regularly uploaded. The bike itself brings a 21.5-inch HD Touchscreen which swivels, making for an easier bike-to-ground workout using the included dumbbells. Wireless heart rate programming is included, which is a critical component of the MYX Fitness Bike training program as trainers instruct users how to target specific levels.

The bike itself measures 54 inches x 21 inches x 47 inches and can support up to 350 pounds in user weight. While we’d like to see the one-year warranty a little stronger, the welded steel frame is indeed solid and the user weight plus flywheel are good indicators of durability.

Rating: 91.5%

See our detailed review of the MYX Fitness Bike.

5. Best Recumbent Bike: Sole LCR

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Recumbent bikes let users hit the cardio in style with a low-impact approach that’s easy on the joints. With chair-like seats, the bikes provide lumbar support while cycling. Extremely popular for rehabilitation work, they’re also used for both moderate- and higher-intensity cross training.

Review after review, the Sole LCR is high in our rankings. It’s a top-selling recumbent bike on the market for a number of reasons, including quality and value, priced at $1,499. Highlights include a foam 12-position adjustable seat, oversized and self-leveling pedals, and a 30-pound flywheel which offers exceptional stability. Measuring 57 inches x 30 inches x 50 inches, the bike supports up to 350 pounds in user weight. The bike is built with a 12-position adjustable seat.

Sole’s confidence in the durability of this machine is demonstrated by its lifetime frame warranty. Users can pedal through the LCR’s 40 levels of smooth and quiet magnetic resistance during on the bike’s 10 preset workout programs, connect device to the Bluetooth speakers, and monitor their heart rate with either pulse grips or sensors on either of its customized programs. The 9-inch blue LCD screen helps users maximize any of the 10 pre-set programs. We like the Sole LCR for its commercial-grade quality, affordable price, and wide variety of resistance options.

Rating: 96%

See our detailed review of the Sole LCR.

6. Best Fitness Mirror: NordicTrack Vault

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Mirror, mirror on the wall. What’s the fittest mirror of all? The NordicTrack Vault, of course. Consider fitness mirrors to be giant smart screen with storage capacity. The possibilities for training really are unlimited with one of these fitness toys, hence their popularity. With storage capacity for dumbbells, kettlebells, or any other equipment one needs, the imagination is the only limitation when using fitness mirrors. Part of the highly-rated NordicTrack family of equipment, we like the Vault for its compact design and top-notch instructors. The mirrors themselves are part of an emerging category of fitness machines, and so we’ll be excited to see how this sector evolves in coming years.

Measuring 61.5 inches in height and 22 inches in width, the Vault features a 32-inch screen which can slide open like an armoire and reveal a 14-inch deep storage space. The Vault’s mirror also features 360-degree rotation for maximum use.

The fully-loaded Vault package runs $2,999 and includes a yoga mat, blocks, three loop bands, three resistance bands, dumbbells from 5 to 30 pounds, as well as a 20- and 30-pound kettlebell. Without the additional items the standalone unit is $1,999. It’s very probable that one could simply buy the standalone unit and acquire their own equipment for less money and better personalization.

That said, both packages come with one year membership to iFit, which is valued at $396. For the full run-down on iFit, read our review here. The bottom line is it’s a great interactive training program and by combining it with a full-size warrants a thumbs-up. The fact that the machine now allows for the same trainer-led, interactive workout programming found on NordicTrack’s other equipment is truly a big deal. This unit can truly replace a personal trainer in one’s own home with the mirror standing directly in front of them, not only giving instructions, but recording all activities and sharing across the world. Bluetooth-enabled, heart rate monitors can also be incorporated, and overall, we’re truly thrilled to watch where this new foray into home fitness takes us down the road.

Rating: 88%

See our detailed review of the NordicTrack Vault.

7. Best Max Trainer: Bowflex Max Trainer M6

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When it comes to versatility, the Bowflex family of trainers are tops, and this year the Max Trainer M6 is number one. Max trainers are hybrid machines which combine the stair stepper and elliptical into one. The M6 offers a terrific total-body workout without much impact to joints, tendons, or ligaments. Work your way up through the 16 levels of resistance while using every muscle in the body to torch calories and shed fat. Priced at $1,499, the Bowflex Max Trainer M6 hits a real sweet spot for most budgets.

Measuring 49 inches in length, 30.5 inches in width, and 65.5 inches in height, the trainer has a maximum user weight of 300 pounds. Equipped with an enhanced 5-inch, dual LCD/LED screen, the machine also features an entertainment rack for other devices.

Used in combination with the Bowflex JRNY™ App, the trainer and it’s unique burn-rate on the monitor act as if one has a personal trainer in their own living room. The app features a number of different programs which push users to reach their max capacity in shorter bursts while also finding personalized endurance ranges. The burn-rate display which is a useful motivation tool, and is compatible with Bluetooth heart-rate straps too. The M6 will suit just about any level of trainee, irrespective of fitness level. A compact machine, if space saving is important, the M6 can help here as well.

Rating: 94.5%

See our detailed review of the Bowflex Max Trainer M6.

8. Best Vertical Climber: Sole CC81 Cardio Climber

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If one likes the total body approach of a Max Trainer, the Sole Fitness CC81 Cardio Climber might be the next step up – No pun intended. Vertical climbers activate the core as well as other major muscle groups while replicating the movements of a wall-climb. The Sole CC81 merges elements of an elliptical machine with a more traditional vertical climber. We like its combination of adjustability, durability, and features. While not a folding model, customers are getting a solid, sturdy hybrid machine here. Measuring 59 inches long, the machine is 31 inches wide. At 265 lbs. in machine weight, it can hold up to 400 pounds, and its frame is backed by a solid lifetime warranty.

The CC81 features 20 levels of resistance generated by way of a 25-pound flywheel. Multi-adjustable hand grips allow climbers to target different muscle groups round after round. The machine also features oversized pedals, much like elliptical machine pedals, which allow for different foot positioning. As for programming, the CC81 features six standard programs, two custom, and two heart programs. Keep on top of workout data on the 5-inch x 3-inch LCD display and transfer it via Bluetooth to another device.

Rating: 85%

See our detailed review of the Sole CC81 Cardio Climber.

Additional Resources

• Best At-Home Workouts for 2021
• Best Workout Music
• Best Fitbit Reviews
• Keelo App Review
• Google Fit App Review

For some, using the elliptical might seem like a lazy workout option compared to a higher intensity piece of equipment, like kettlebells, treadmills, or spin bikes. But actually, this low-impact cardio machine can give you a hell of a workout–if you use it right.

Elliptical machines have the unfortunate reputation as providing a “lazy” workout for a couple of reasons. For starters, many assume it’s the “easy” version of a treadmill workout and only a good option for people who carry a lot of weight or are recovering from an injury. It also has been stigmatized as providing a compromised caloric burn.

Elliptical machines are certainly useful for heavier folks looking to lose weight or for those recovering from an injury due to the low-impact nature of the workout. However, there are many hidden benefits anyone can take advantage of. 

The benefits of an Elliptical Machine

Reduces wear and tear on joints 

While an elliptical session can burn fewer calories than a treadmill workout of equal intensity, the difference is typically minimal. Runners can significantly reduce wear and tear on their joints by using an elliptical machine for cross training days to boost stamina and cardio capacity. 

Full body workout 

The treadmill doesn’t give you much of an opportunity to workout the upper body, but ellipticals do. Make sure you distribute your weight evenly by mindfully pumping your arms with just as much intensity as your legs. When done right, getting the arms involved can burn just as many if not more calories than a treadmill workout. 

Helps improve balance 

The elliptical allows you to improve balance, something that’s often overlooked but needed for all ages and fitness levels. 

Burns calories 

Elliptical interval training like HIIT routines can melt body fat with incredible efficiency. 

Targets specific areas of the body

Ellipticals allow for a focus on specific areas of the body. For example, changing up the resistance and/or incline of your foot pedals works all your leg muscles from the glutes and quads to your calves and hamstrings. 

Promotes muscle growth 

Elliptical training allows for incorporation of antagonist supersets, working muscles that produce opposing joint torque like the quads and hamstrings. This stimulates metabolic stress and, ultimately, muscle growth, something that’s hard to achieve on a treadmill without the use of free weights. To achieve this, work the lower body and hamstrings by increasing the incline. You can also change your stride to a backward motion for glute/hamstring activation. Immediately follow by reducing incline and adjusting the foot pedals lower to focus on quads for the next interval. 

30-Minute Elliptical HIIT Antagonist Superset Workout

•  Warmup (2-3 minutes)
  • Level 2-3 resistance
  • 110 strides per minute
• Cardio Interval (5 minutes)
  • 20 second sprint, 10 second recovery
  • Repeat for 4 minutes, 1 minute recovery jog
• Hamstring Focus Interval (1- 5 minutes)
  • Same as above, but increase incline 
  • Push yourself by increasing incline to a point that produces significant challenge but can be maintained for full work periods. (Push yourself, but pace yourself).
• Quad Focus Interval (1- 5 minutes)
  • Same interval as cardio round, but lower the foot pedals with lessened incline
• Hamstring Focus Interval (2- 5 minutes)
  • Same interval as cardio, but reverse direction of stride 
• Quad Focus Interval (2- 5 minutes)
  • Same interval as cardio, but lower the foot pedals with lessened incline 
• Cooldown (2-3 minutes)
  • Keep moving at a comfortable pace where you could carry on a conversation

The best exercises for abs don’t just help burn calories, but rather strengthen the core muscles which stabilize the entire body. The Internet is rife with lists of workouts claiming to build supermodel abs in a matter of seconds per day, but everyone knows that nothing of value comes easy. Most lists of core exercises focus on bodyweight drills designed to accompany a cardio workout. But if one understands the structuring of the muscles involved, they’ll quickly understand how barbell and resistance movements can also play a role in strengthening that entire zone.

To that degree, the best abs exercises each typically isolate one area of the core and abdominal muscles and are then used as a series to work the entire region: Upper, middle, lower, sides. Much like a chest workout might include incline bench press, cable crossovers, and pullovers, a good ab workout will feature exercises which address the area from different angles. It’s actually nigh impossible to perform any exercise without engaging these muscles, hence the term core. Every workout hits them somewhat, and this means that strengthening those muscles not only makes for a hot set of abs, but also increases overall strength and decreases the likelihood of injury.

At the Core of the Matter

Whether for looks, function, or both, the entire zone in question is part of the larger core. An interconnected series of muscles extending from the spine to the pelvis, the core runs beneath, betwixt and between, the entire abdominal area. Whether rowing, walking, or performing barbell squats, there’s simply no getting around these muscles. The best exercises for abs can be broken down into which area they seek to target.

Lifters understand the terms compound exercises and isolation movements, and it may be helpful to apply these to the abs and core. A compound exercise is one which works multiple muscle groups at once. An example would be the barbell squat, which requires the quadriceps, hamstrings, glutes, calves, shoulders, and yes, the entire core as a stabilizer. An isolation movement primarily targets one muscle, such as with a leg extension, which hits the quadriceps. Compound exercises leave one tired. Isolation movements earn the burn by way of lactic acid.

The same is true of exercises for the abs. A Landmine Rotational, such as is described below, would be considered a compound movement which targets all of the abdominal muscles, as well as the hip flexors, and upper and lower bodies combined. Bicycle crunches, also described below, target the abs as isolation movement although there is some minor hamstring work.

Known as the abs, the rectus abdominis muscles are a pair of long, straight muscles that flex the spine and tighten the inner walls, rising up from the symphysis pubis and the pubic crest, inserting on the linea alba and at the fift. The best exercises for abs can be broken down into those targeting the upper, middle, and lower. The obliques are actually two distinct groups, the internal and external. Located on the sides of the abs, they run from the hips to the ribs. The internal lie beneath the external.

The larger core region includes the upper abs, the internal obliques, the pelvic floor, the multifidus (a group of triangular muscles deep within the lower back), and the transverse abdominis. The transverse abdominis is a muscle layer of the front and side abdominal wall deep along the internal obliques. This is the horizontal layer of muscle that envelops what’s known as the six-pack. Wrapping fully around the torso from front to back, from pelvis to ribs, it is the anatomically deepest abdominal muscle and helps with respiration, breathing, and spinal support.

Best Bang for the Buck

Below are five of our favorite exercises for the abs, obliques, and core, which bring the most benefit in the shortest amount of time. If one is looking to devote an entire workout just to the abs, then a series of isolation movements might make sense. But for many folks, the abs and core work goes into their normal routine. These exercise also score highly in terms of building functional strength and increasing work capacity. Fitness fans can perform one or more of these every day, or all together as part of a program. The great thing about abs is that as a smaller muscle group, they tend to recover quickly.

Bicycle Crunches

According to a study completed by the American Council on Exercise, the bicycle crunch is the No. 1 ab exercise around. In addition to direct emphasis on the rectus abdominis, this exercise does a great job with the obliques during the cross-crunch. It also hits the transverse abdominis as the legs are held up. What makes the bicycle crunch great is it can be performed without equipment, any time, anywhere. To perform this maneuver, lie on the floor or a bench with the lower back pressed to the ground and knees bent. Feet should be on the floor with the hands behind the head. Squeeze the core muscles and draw in toward the abdomen to stabilize the spine. With the hands behind the head, pull the shoulder blades back and raise up the knees to a 90-degree angle with the feet up. The motion resembles the pedaling of a bicycle, as the feet are extended one at a time with a cross-crunch as the elbows alternate to touch the opposite knee, and the entire torso twists.

• Isolation movement: Rectus abdominis, obliques.
• Recommended Sets/Repetitions: A traditional 3-4 sets with higher reps, like 12-20, work well with this exercise.
• Best Day: This is an ideal movement for a dedicated ab day, or it goes well with any other split, Upper or Lower.
• Equipment Needed: Yoga mat or bench. To see our review of the benches on the market, check here.

Barbell Floor Wipers

A compound movement, the Barbell Floor Wipers can be performed pretty much anywhere and require only a barbell. As one would expect, the more weight one loads onto the barbell, the more of a compound movement this becomes with perhaps less emphasis on the abs themselves. To really accentuate the upper, middle, and lower abs, as well as the obliques, use a lighter weight or just the bar, and emphasis on the squeeze. To perform the motion, lie down onto the back and hold the barbell up as it bench pressing it. Lift both legs up and towards the left end of the barbell, and attempt to touch the end with the toe. Lower both legs down to the central position, then lift both legs toward the right end of the barbell. Return both legs to the central position, and this constitutes one full repetition. The motion should replicate the movement of windshield wipers.

• Compound movement: Obliques, rectus abdominis, gluteal muscles, shoulders, triceps
• Recommended Sets/Repetitions: Shoot for 2 to 3 sets of 8 to 12 reps if using a light weight. If core strength is the goal, increase the weight used and lower reps to perhaps 6 to 8.
• Best Day: This exercise works well as part of a dedicated abs day, or as a finisher to an upper body day matched with chest and triceps exercises.
• Equipment Needed: Barbell and floor mat. To see our review of the best gym flooring and mats, check here.

Suitcase Carry

Another compound movement, the Suitcase Carry is a great core and abs movement that can be performed anywhere. In addition to the abs, it’s one of the best forearm and grip exercises around. To maximize the emphasis placed upon the abs, use a lighter barbell load and feel the squeeze, tightening the abs, focusing on posture. If an Olympic barbell is unavailable, the same movement can be replicated with a dumbbell or kettlebell. The value to the longer Olympic barbell is that the length requires more core stabilization on one side of the body while walking. Just as with any muscle group, the muscle is strengthened by meeting against resistance, and so bodyweight fans would recognize this feel from perhaps the plank hold from a side.

• Compound movement: Obliques, rectus abdominis, shoulders, forearm, trapezius, lats, and hand
• Recommended Sets/Repetitions: For this movement, think in terms of Time Under Tension (TUT). Whether measured with a stopwatch, or by way of distance walked, strive to increase the poundage balanced and time held. Shoot for 2 to 3 sets.
• Best Day: This exercise also works well as part of an abs day, although it’s probably best as a finisher to a workout focusing on arms or shoulders.
• Equipment Needed: Barbell and perhaps weight plates.

Landmine Rotational

It’s impossible to watch landmine rotational and not see the abs at work from all directions. Technically a compound movement as it does incorporate a bit of the arms into the mix, by using a landmine attachment such as the Rogue piece, one can hold the barbell at its end and steer it like the sun from rise to set up across the horizontal plane. The entire abdominal set will be tightened during this movement as the obliques do their thing, from inner to outer. For folks seeking that V-shaped body, this movement is key. Those who’ve ever performed a Stir-the-Pot ab movement using a Bosu Ball will recognize this concept from a standing position.

• Compound movement: Obliques, rectus abdominis, spinal erectors, shoulders
• Recommended Sets/Repetitions: A traditional 3-4 set approach with 10-12 repetitions is ideal here, although one can go a big heavier with lower reps if seeking strength gains.
• Best Day: This exercise works well with any workout day, although if not part of a dedicated abs day then it’s probably best matched with deadlifts or shoulders.
• Equipment Needed: Barbell and landmine attachment.

Farmers Walk

Fans of the World’s Strongest Man games have most likely seen the Farmers Walk performed with any variety of implements. We’d recommend a trap bar, or Hex bar, as it allows the user to stand within the frame and carry the load safely. One can use two Olympic barbells for what would be a double suitcase carry, but that puts more emphasis on the grip muscles as they try to balance the load. The advantage to the trap bar is one can focus on keeping those abs tight for the duration of the carry. The entire core will be engaged in this movement from start to finish, with extra benefits to the trapezius muscles down to the hands. This is a great total body movement which will also spike the metabolism and help burn calories.

• Compound movement: Rectus abdominis, obliques, spinal erectors, trapezius, forearms
• Recommended Sets/Repetitions: Think in terms of Time Under Tension (TUT), as opposed to repetitions. For this maneuver, one might use 2-3 sets for a specific number of seconds or distance walked.
• Best Day: This is definitely a movement one would incorporate into an upper body day, particularly one geared toward shoulders or upper back.
• Equipment Needed: One can use anything heavy to hold while walking, but we’d recommend a Hex Bar.

Honorable Mention – The Ab Wheel and Barbell Roll-Out

Any fan of the abs knows the Ab Wheel, but they might not know its barbell-movement equivalent the roll-out. For a review of the best ab wheels on the market, read here. By placing one’s hands on either the ab wheel, or palms-down on the barbell with Olympic plates on either side to elevate it, the user rolls the mechanism forward and back on the ground, while essentially planking and un-planking the body. This move, in theory, takes the body from a — shape to a /\ shape and back. The barbell movement affords advanced users the extra weight to be pushed and is a much harder movement.

Our analysis is that this movement warrants a Top 5 ranking IF and only IF the exerciser can actually do it correctly. A compound movement, this drill works the rectus abdominis, obliques, spinal erectors, as well as lats and shoulders. It’s really a total body movement and, if done correctly, adds to the mix all the benefits of an isometric hold. Unfortunately, the movement itself requires so much core and upper body strength to actually perform it, our experience in the gym has been that most people just wind up rolling around the ground like grunting toddlers learning to walk. A compromise is the modified kneeling ab roll, where the user starts from a kneeling position and then rolls out. This takes a good deal of stress off the upper body, but winds up becoming more of a yoga-like torso stretch.

Beach Body or Barbell-Bender?

If folks are after abs as part of a beach body look, then keep in mind that nutrition is key. Powerlifters and football players do in fact have powerful cores and abs, but their bodyfat percentage might be too high to actually see them. In terms of actual core strength and the muscles involved, there’s no question that resistance training is necessary. As society has become more sedentary over the years, too many people spend their days hovering over a keyboard instead of walking upright. The problems associated with a weak core are numerous and include lower back problems. Studies are clear that to help the back, one must strengthen the abs and core.

If weight loss is part of the goal, then consider a complementary exercise like rowing. Our review of the best rowers and an explanation of the different types can be found here. The best rowers on the market today also come with interactive apps that feature solid core drills. Rowing also requires a great deal of abdominal strength, and as one of the top calorie burns out there, it certainly deserves an honorable mention when discussing the best exercises for abs. Whether seeking to have a beach body or be a barbell-bender, there’s no question a strong set of abs is essential.

Tight deltoids can develop for various reasons. They are a common sign of overuse, which often occurs within 24-72 hours of an intense arm/shoulder workout, especially if you skipped your warmup and/or didn’t get enough sleep to allow the muscles to repair. While many tend to overlook tight muscles as a mere inconvenience, there are risks in doing so.

Issues like insect bites, stings, and infection can cause tightness in the impacted area, so, if you’ve recently spent some time outdoors, it’s a good idea to check for areas of redness or other evidence you may have been bitten or stung.

Once this is ruled out, there are two primary causes for tight deltoids that fall on opposite ends of the physical activity spectrum.

Intensive Use vs. Inactivity

Intensive use as well as inactivity can both lead to muscle tightness, and you know if you fall into either category. When ignored, each situation presents potential negative outcomes, especially if the tightness becomes chronic. Overused muscles can become injured or damaged if you don’t give them proper attention while underused deltoid tightness can lead to poor posture, aches, pains, and an overall lower quality of life.

In each case, stretching your delts can go a long way in reducing tightness. Athletes, especially those who rely heavily on deltoids like swimmers and baseball players, stand to experience improved performance and reduced chances of serious injury. Sedentary folks can improve posture and reduce soreness common when transitioning in and out of a reclined position. In either case, stretching allows the benefits of an increased range of motion, higher energy levels during the day, and better sleep at night.

Three Stretches for Tight Deltoids

1.   Neck Stretch for Top of Shoulders

1. Standing or seated, raise your right hand, and reach it over the head to the left ear.
2. Gently pull your head so the right ear gets closer to the right shoulder.
3. Stretch the left arm out at a 45 degree angle from the body to accentuate the stretch, and hold for 20-30 seconds.
4. Gently tilt the head toward the ceiling, and hold for 20-30 seconds.
5. Gently tilt the head toward the floor, and hold for 20-30 seconds.
6. Repeat on the other side.

2.   Thoracic Spine Stretch for Improved Mobility

1. Lie flat on the ground or mat with arms outstretched laterally, palms on the floor.
2. Bend knees with feet flat on the floor and legs together.
3. Keeping knees bent and legs together, gently move legs to the left until they are on the ground making sure the right shoulder blade stays flat on the floor. This process can take as long as necessary.
4. Turn your head to face the right arm.
5. Once position is established, reach the left arm as close to the right arm as possible, and slowly return the left arm to starting position. Stay mindful of the right shoulder as it should remain on the floor.
6. Repeat several times before switching the stretch to the other side.

3.   Ragdoll for Maximum Tension Release

1. Standing with feet hip-width apart and a slight bend in the knees, raise arms overhead, and use each hand to grab the opposite elbow.
2. Gently fold forward, pointing the crown of your head directly toward the floor.
3. Imagine a force is pulling your elbows into the floor, and work with that force.
4. Sit in the pose for at least 60 seconds, allowing yourself to sink deeper into the forward fold every ten seconds.

Introduction

Wondering if you can get rid of fat in specific sections of your body such as your midsection, on your thighs, arms, or elsewhere on your body? You’re not alone. Many people are under the impression that there are certain exercises you can do to “spot treat” areas you’d like to target for fat reduction–but does it work, and is it even possible?

In this era of Zoom meetings and virtual connections (in HD, no less!), many people are looking at themselves in the mirror and on their phones more than ever before. This can spur or further fuel dissatisfaction with body image. In fact, recent research shows that more people are turning to plastic surgery to change their appearance during this time–citing video calls as the reason (Mazziotta, 2021). A survey of 130 dermatologists worldwide showed that 85% of their patients cited Zoom as the reason for pursuing cosmetic surgery. Unlike social media, Zoom doesn’t have the same type of filters (although there is a “touch-up appearance” function on Zoom), which may be adding more pressure to look flawless.

In this article, I will discuss the mechanisms for fat loss from specific areas of the body, what types of exercises help with fat loss, if it is truly possible to “spot treat” areas of fat, and more.

Harnessing the Power of Food

If you are looking to lose inches around your midsection, thighs, or other areas in your body, there are three key things you need to keep in mind: prioritizing your diet, exercise, and well-being.

In terms of diet, one size definitely does not fit all. Some people respond better to high-protein, low/no carb diets like the ketogenic diet, whereas others find that vegetarian or vegan diets work well for them. Testing out a few different types of diets–in addition to paying attention to how often you’re eating and how you’re refueling your body–are all important aspects that can lead to loss of weight and fat on the body. Working with your doctor or a certified nutritionist can help you learn more about what foods you respond well to, and which foods you should avoid due to sensitivity or other issues. In general, though, experts recommend choosing high-nutrient foods that are whole, not processed, and low in sugar, fat, and salt. Remember learning about the five food groups as a child? Turns out that basic wisdom still holds true. The five food groups are vegetables, fruits, lean meats, grains, and dairy (or dairy alternatives).

Vegetables include beans and legumes, which also contain protein and fiber. You should try to incorporate as many vegetables into your day as possible. Fruits include avocado and tomatoes, lean meat include poultry and red meat, as well as tofu, nuts and seeds (Healthy Kids, 2021). Grains can include cereals, whole wheat bread, pasta and more. However, grains can also pose problems for those who are allergic or sensitive to gluten. For a visual guide of how your plate should look every day, click here.

Which Foods Help Us Burn Fat?

Were you aware that some foods help you burn fat and increase your metabolism? The best part is that they are natural and healthy. Food items that you may eat every day such as fish, coffee, eggs, certain teas, apple cider vinegar, chili peppers, Greek yogurt, and certain oils all can aid in the fat-burning, metabolism-boosting process (Spritzler, 2017).

For example, fish contain omega-3’s that can promote fat loss. It’s generally a good idea to integrate fish into your diet, but fatty fish like salmon, sardines and mackerel are the best choices. They all contain omega-3 fatty acids that have been studied and shown to reduce inflammation and decrease risk of heart disease. They contain high levels of protein, so they are perfect to eat after a workout. For busy nights, baking salmon in a foil packet with your choice of seasonings and vegetables makes quick work of preparing dinner. In addition, you can add sardines to salads and flatbread pizzas loaded with vegetables.

Coffee contains caffeine, which of course can help you feel energized, but did you know that drinking or eating a product that contains caffeine before you work out can help you burn fat more effectively? In a study of people who consumed caffeine one hour before a workout, they were able to burn almost twice as much fat and work out for 17% longer than a control group who did not consume caffeine (Costill, Dalsky & Fink, 1978). Albeit, the study included nine people which is quite small, but the results are promising. Other research has corroborated the finding that caffeine helps us increase our metabolic rate (Kim, Shin, Lee, Min & Yang, 2010).

Additionally, oils like MCT oil, olive oil and palm oil contain triglycerides that can increase metabolic rate and help you burn more calories throughout the day. Dairy products like full-fat Greek yogurt and eggs also contain high levels of protein that can help keep you feeling full throughout the day, reduce your desire to overeat, and boost fat-burning abilities.

Exercises for Overall Fat Loss

Exercise helps you burn the calories that you obtain through eating and drinking. Making sure you are getting regular exercise means that you are prioritizing your activity level every day by walking, jogging, running, gardening, rowing, lifting weights, and more. Changing up your exercise routine means you don’t get bored when things start to feel monotonous. If you are a creature of habit and enjoy engaging in the same exercise daily (like walking), try changing up what you listen to or with whom you walk to add some variety. Music that pumps you up, music that relaxes you, meditation tracks, podcasts, audiobooks, church sermons–the list is endless. You can even try designating certain days of the week to catch up on certain things while you run or walk, such as Tuesday podcast day or Thursday audiobook day. Best of all, many if not all of these things you can listen to can be found online for free or at a low cost.

Current guidelines from the Centers for Disease Control and Prevention recommend that every adult aim for 150 minutes of physical activity per week, and that they incorporate aerobic activity and weight-bearing activity (CDC, 2021). Aerobic activity means doing things that get your heart rate going, whereas weight-bearing activity means doing things that strengthen your muscles. During a time when many people are still working from home (or working in the office, but sitting), it’s even more important to make sure you’re sitting less and moving more. How can you get more physical activity when you’re at home? Try going for a walk during a conference call, standing up and stretching with your camera off during a Zoom meeting, and be diligent about stopping work at a reasonable hour and going for a walk or pursuing your exercise regimen. The truth is, no one will prioritize your physical health if you don’t.

Which Exercises Help with Fat Loss?

The general consensus is that you cannot “spot treat” areas of fat on the body. However, certain exercises help blast fat, and one way to accomplish this is by pairing cardio with strength training. Cardio helps get your heart rate up, boosts metabolism and leads to weight loss. For individuals who need to shed pounds, cardio is an integral part of that. However, the mistake many people make when trying to lose weight is to solely do cardio and not include strength training.

Strength training involves lifting weights and/or integrating bodyweight exercises. You can do this easily from the comfort of your own home using common household items, no fancy gym membership or special equipment needed.

Myra Joy Veluz, MFA, echoes the recommendation for strength training, which she says many people misconstrue with lifting extremely heavy weights.

“Simple exercises with 8 to 10 lb weights will help you lose fat so long as you’re consistent and eating in a calorie deficit,” Veluz added. She holds an MFA in Dance and is a holistic educator and master trainer at Pop Physique, a chain of barre fitness studios located in California and New York. “I used to think a combination of both was most effective, however now I know through experience that weight training is more effective for fat loss.”

Since spot treatment or targeted weight loss only in certain areas of the body is not possible, your primary goal should be to lose weight overall, then begin the process of strengthening and toning the muscles. If your goal is to lose fat in your midsection, your first approach should be to engage in cardio-related fitness activities, lose weight overall through fitness and diet, and then pay special attention to doing exercises that work your core, such as Pilates “100s,” bicycle crunches, and planks to name a few.

The Role of Well-Being

The inclusion of diet and exercise should come as no surprise, but adding well-being as a crucial factor may be new to some people. What do I mean by “wellness”? Aspects of your life that are within your control, such as how much sleep you get per night, how much time you spend away from your electronic devices, your stress levels, and how frequently you pursue joyful and rich moments in your life. You may be thinking that some of these aspects, such as your stress level and hours of sleep you get, may not be in your control–but they are.

Whenever we become stressed, our bodies are flooded by the stress hormone cortisol that originates in the adrenal system. It’s important to remember that cortisol is good, because it allows us to maintain our blood pressure levels, supports immune function, and the anti-inflammatory processes of the body (Better Health, 2021). However, too much cortisol can lead to weight gain, stress-eating, and high blood pressure. That is why it is imperative that people learn effective stress management techniques that are easy, accessible and can be implemented immediately without fancy equipment or tools.

One such solution is learning how to engage in relaxing deep breathing, and how to meditate. A video guide from Johns Hopkins University for how to engage in deep breathing can be found here, and a video for beginners on how to meditate can be found here.

Finally, it’s important to listen to your body and think about your health on a broad scale.

“Your health journey is life-long and constantly evolving. Your measure of success shouldn’t be tied to metrics like weight, but rather how you feel overall,” Veluz added. “Also, please know you don’t have to suffer in order to eat clean and lose weight; it can be simple, fun, and easy so long as you’re consistent.”

What Role does Sleep Play in Our Metabolism?

Getting too few hours of sleep per night can put you at risk for weight gain. Researchers first began noticing a potential relationship between Americans’ rising body mass index and reports of getting less hours of sleep with lower sleep quality (Newsom, 2020). Ultimately, they found a correlation between healthy body weight and getting high-quality sleep.

But what is it about not getting enough sleep or sleeping poorly that can lead to weight gain? Sleep can affect our appetite–namely, not getting enough of it can make us feel hungrier throughout the day. In one study, men who got only four hours of sleep had increased levels of ghrelin and leptin. Ghrelin is a hormone that promotes hunger, whereas leptin is a hormone that plays a role in the feeling of fullness.

“That feeling that you need to eat high-sugar or junk foods when you haven’t slept well can be the imbalance between these hormones caused by the lack of sleep,” said said Stephanie Romiszewski, Consultant Physiologist and Director of the Sleepyhead Clinic located in Exeter, England. “Therefore, your brain thinks you need to consume more calories, and is looking for that quick energy fix (especially when you are trying to stay awake!), which can lead to weight gain. Also, being awake for longer increases opportunities to eat.”

When you don’t get enough sleep, you may have a larger appetite and not feel full, which can lead to overeating.

“It’s complicated, but the consensus is that the less sleep we get (when we need more) does seem to be connected to glucose and blood sugar intolerance, which can lead to diabetes and insulin resistance,” Romiszewski added. “Essentially, sleep deprivation affects the way we store carbohydrates. There are many ways sleep deprivation affects physiological processes. For example, stress and cortisol levels, which can also then lead to how our bodies store fat. Therefore, the more consistent healthy sleep you get, the more regulated and balanced these processes and hormones are, the healthier your metabolism.”

However, getting adequate sleep is hard, especially when times are stressful and uncertain. Some strategies for ensuring enough zzz’s can include integrating an “evening” or “bedtime” routine that involves gradual winding down, sleeping in a dark room, turning off or silencing electronic devices, not watching TV in your bedroom, and using essential oils or other relaxation products like heating pads or pillows.

Consistency is key when it comes to working out, eating healthy, and sleeping. Sticking to a regular sleep schedule can help you get sleep that is of better quality.

“Your brain likes working according to patterns,” Romiszewski said. “Regulate your sleep, Regulate your eating. Wake up at the same time each day, go to bed when you are ‘sleepy’ tired–no matter how late that might be, it will change over time if you are following this routine. Also, don’t compensate for lack of sleep outside of your normal sleeping hours; instead, let it boost the quality of the sleep you do get.”

Eating at a consistent time each day can also influence your sleep quality. She recommends trying to have your meals and snacks at consistent times each day to further regulate these processes and stabilize hormones and physiological processes of the body.

Conclusion

Most people aspire to stay fit and healthy, which is where regular diet, exercise and sleep are critical. For some, losing fat is a primary goal and they think they can accomplish this through spot-treating or targeting specific areas of their body, which is largely a myth. Instead, focusing on a combination of activities that engage the cardiovascular system and work the muscles is the best approach. Experts agree that spot-treating fat is not possible. Instead, they recommend focusing on a more holistic approach that also involves prioritizing the number of hours you’re sleeping each night and the quality of sleep that you are getting, since not getting enough sleep can lead to a slowed metabolism and overeating.

Author Bio: Nicki Karimpour, PHD

Contributor and Health Advisor 

Dr. Nicki Karimipour is a communications expert and experienced researcher. She obtained her master’s degree and Ph.D. in Health Communications from the University of Florida. She has previous experience in writing and editing for both print and online publications, and almost a decade of experience in teaching health writing, public health, and public relations at the undergraduate and graduate level. She is based in Los Angeles, California and currently works at the University of Southern California as a director of communications and clinical research. Follow her on Twitter: @NickiKPhD

References

Better Health (2021). “Hormones – cortisol and corticosteroids.” Retrieved from https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/Hormones-cortisol-and-corticosteroids

Centers for Disease Control and Prevention. 2021. How much physical activity do adults need? Retrieved from https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Costill, D.L., Dalsky, G.P., & Fink, W.J. (1978). Effects of caffeine ingestion on metabolism and exercise performance. Medicine & Science In Sports & Exercise, 10(3), 155-158. https://pubmed.ncbi.nlm.nih.gov/723503/

Healthy Kids (2021). “5 food groups.” Retrieved from https://healthy-kids.com.au/food-nutrition/5-food-groups/

Kim, T.W., Shin, Y.O., Lee, J., Min, Y., & Yang, H. (2010). Effect of caffeine on the metabolic responses of lipolysis and activated sweat gland density in human during physical activity. Food Science & Biotechnology, 19, 1077-1081. https://link.springer.com/article/10.1007/s10068-010-0151-6

Newsom, R. (2020). Weight loss and sleep. Sleep Foundation. Retrieved from https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep

Spritzler, F. (2017). 12 healthy foods that help you burn fat. Healthline. Retrieved from https://www.healthline.com/nutrition/12-fat-burning-foods#TOC_TITLE_HDR_3

There’s no arguing that the fitness space is more crowded than ever, and in the larger equipment space (exercise bikes in particular), new fitness startups are popping up more frequently than we’ve ever seen before. Unlike other workout trends, there’s a level of commitment involved in adding an exercise bike to your home workout routine, and a fair bit of evaluation is required to determine what exercise bike is actually right for you.

This decision is made all the more complicated by advancements in technology. Streaming/live video training has rapidly become the “new normal”, and thus users also need to consider the additional carrying costs of subscriptions, as well as whether or not they will continue to get the same kind of enjoyment out of this type of workout in the months and years to come. While we can thank Peloton for being the catalyst for this segment of the fitness category, they as well as many other brands follow a very similar method in terms of motivation. As we all know, what motivates some will not motivate others, hence why we’ve also see significant growth from brands like MYX Fitness who have approached the category with a different and much more personal approach. They are just one of many that have answered the industry’s call for affordable alternatives to Peloton, but thus far they remain the one that has done so most effectively.

We’ve long questioned the longevity of some of these fitness startups, as any proper reviewer should. While their product might be the ‘hot ticket’ now, market trends change, and startups are often the first to fall. That said, much of what we’ve been seeing leads us to believe that many of the fitness industry’s latest players are here to stay. As it stands, the user retention rate of some of these startups is absolutely astounding. MYX Fitness has a user retention rate of 98% after the first year of ownership. Peloton isn’t all that far behind, coming in at 96%. To give you a bit of context, the entertainment giant Netflix holds a retention rate of 93% after the first year of use. It’s precisely this kind of performance that pushes brands to the front of the pack when comparing different types of fitness equipment, and pending some sort of catastrophic failure, we’re quite confident in their ability to succeed.

So, how do they do it? While each brand has their own approach, to a degree, there are common threads we can draw between the more successful cases.

Streaming Fitness — The Case For User Retention

Getting people hooked on home fitness for the first time is by no means an easy task, nor is it by any means a new endeavor. There’s a reason we’ve all heard wisecracks about treadmills and exercise bikes becoming clothing racks exist, after all. While some are better at staying motivated than others, the latest technology push of the fitness industry has played a major role in the changes we’re seeing with user intent in the fitness space. Having instructor-led training in your home (virtually) is in essence an extension of the age of the workout video that first entered our homes on VHS back in the ’80s with workout pioneers like Jane Fonda and Richard Simmons.

In its latest form, the streaming workouts offered by Peloton, MYX Fitness, iFit, and several others are certainly a different breed altogether, but the ethos is the same. Having someone on screen encouraging you to follow along changed the motivation game when compared to trying to work out all on your own. What then divides the pack becomes how that motivation is presented, and what metrics are used to drive you. Brands love saying that their methods are different than the competition, but in reality there are only two real distinct methods at play in the market at the moment. Here’s how they break down.

Getting Personal

With gyms closed in many areas, and there being a general hesitance on the part of some to engage in indoor group fitness activities of any variety, decisions regarding one’s fitness and activity are more personal than they’ve ever been. It’s not about hitting the gym with your buddies any more, nor is it about competing against a class of other riders in indoor cycling classes. For many, getting active at home is a personal wellness venture. It’s about staying healthy and active, and preserving ones own mental and physical wellbeing.

This is where brands like MYX Fitness and others come into the equation. With MYX, there’s no leaderboard, or any of the competitive jargon that the likes of Peloton and others try to sell you. You also aren’t held to one set standard as you’re training. Where MYX dials things in is through heart rate rather than cadence and resistance settings—so long as you’re pushing yourself and getting that blood pumping, you’re hitting the necessary targets to stay in shape. MYX trainers also operate accordingly, and have a very warm and personalized approach to their coaching. This isn’t a military drill, this is a professional trainer inviting you along for a ride that will motivate you to push yourself to your limits as much as you’re comfortable doing so.

Community Method

On the other end of the spectrum we have the community method, or competition method, depending on how you look at it. This is the land of Peloton, iFit, Echelon, and others, where the training focus revolves around competing with friends and strangers that are all a part of the brand in question’s riding community. In the case of Peloton, there are certainly airs of “all the cool kids are doing it”, if you look at their marketing and branding approach, but it’s safe to say that this pack mentality works for some. For some personality types, competition is a huge motivator, and it’s easier to compete with others than it is to compete with yourself. This was already proven by the massive indoor cycling studio boom we were seeing before the pandemic, and it’s one that has been extended into the home with these brands.

The reality of the matter is that a broad swath of the population is connected through community competition in some form or fashion. Whether it’s keeping up with your bestie and their amazing photos of home cooking on Instagram, or making sure you have the greenest yard on the block, competition is inherent to human existence and there’s good reason that it works in the fitness space. That said, not everyone is motivated to be the fastest, and some quickly lose that motivation when they feel themselves falling behind the pack.

Which Method is Right For You?

Obviously answering this question requires a fair bit of introspection, but based on our experience within the category, we can certainly assist with a little direction. Narrowing down this choice will come down to answering three relatively simple questions.

What’s Your Current Fitness level?

This is by no means an answer that is on a one-to-ten scale, but rather an analysis of your current level of activity. Are you generally fairly fit and active, and looking to supplement your current workout routine? Or perhaps it would be more accurate to say that you’re generally a bit more of the sedentary type. There is no wrong answer here, and the fact that you’ve been researching is already a step in the right direction. As a general rule, more entry-level users will be better suited to fitness brands and equipment that is more personalized in nature. The learning curve can be steep in some cases, and you don’t need the added distraction of competition, or seeing how your results stack up against anyone else.

Are You Competitive?

When you play games or sports with friends, do you enjoy the collaboration or do you play to win? Are you the person in the household that no one wants to play board games with because you take them too seriously? Has anyone in your immediate circles ever referred to you as “Alpha” or a “type A personality”? These aren’t always easy questions to answer but if any of the above is leaving you thinking that you feel seen, then maybe the community and competition method of training is right for you after all.

What’s Next?

This becomes an interesting talking point, as we’ve yet to really reach the plateau of the intersection of fitness and technology. VR headsets are starting to inch their way into the space, as is the idea of gamifying the workout category. Granted, both of those sound like a bit of a novelty or gimmick at this point, but you never really know.

When talking about already established areas—indoor cycles, treadmills, rowers, and ellipticals—the only real wiggle room in the category comes in making these bikes and these subscriptions more affordable. Again, this is where MYX Fitness entered the ring, as the affordable Peloton alternative, but the question then becomes whether or not anyone is capable of making a more affordable bike with a lower subscription cost that isn’t a tragic piece of garbage. For now we have our doubts, but we’ll simply have to wait and see.

Mother’s Day has crept upon us once again. As a mom myself, I will tell you what yours definitely won’t want. She doesn’t want a gift that reminds her of housework, and flowers are just one more thing to take care of. What the active mom really wants is something to take her workouts to the next level. Keep reading for the top five Mother’s Day gift ideas she’ll wonder how she ever lived without.

Jump to:
Best Mother’s Day Discount Deal: MYX Fitness Bike
Best Gift for the Analytical Mom: Fitbit Versa 2 Special Edition
Best Gift for the Yoga Mom: Yoga Gift Basket
Best Gift for the Hip Mom: Jabra Elite Sport Earbuds
Best Gift for the Tough Mom: KOOLSEN Adjustable Dumbbell

More moms than ever are resorting to home fitness. As the industry continues to cater growing demands, a recent Beachbody survey reported 90% of fitness enthusiasts plan to continue home workouts after restrictions are lifted, so now’s the time to get the home gym stocked. Whether your mom works out daily, or is new to fitness and ready to turn over a new leaf, Mother’s Day is the perfect time to get the ball rolling. What better gift than one that will make your mom live a longer, more enjoyable life? 

Is your mom all about the best deals? Maybe she’s the analytical type who likes to keep track of everything from grocery store receipts to her monthly credit score update. Our list of the top five Mother’s Day gifts for the active mom will help you pinpoint the perfect present based on your mom’s unique personality.   

The Right Fitness Mother’s Day Gift for Your Budget

Do you have $1,000 or more to spend on Mom this year? Maybe Mother’s Day snuck up on you, and you need to buy something thoughtful on a budget. Whatever the case may be, we’ve got you covered. No matter the cost, all of the gift ideas in this roundup have one thing in common: they’ll all encourage Mom to burn more calories and stay active. 

Our moms dedicate themselves to us all year long. This is the day to show your appreciation. She’ll know you put thought and effort into finding the perfect Mother’s Day gift this year with a fitness tool that’ll help her get the most out of each workout. 

Best Mother’s Day Discount Deal:  MYX Plus Fitness Bike

Does your mom enjoy a good cardio session? Maybe it’s been awhile since she’s been active, and she’s talked about getting started on a fitness routine. You can help kickstart the process and get a great deal just for Mother’s Day. The MYX Plus Fitness Bike provides a fantastic, low-impact way for Mom to get her sweat on without ever leaving the house. 

This is an awesome gift for the work-at-home mom or the lady on-the-go who doesn’t have time to hit the gym after a long day. Not only does she get a great cardio workout, but the included weight set allows for her to complete the routine with strengthening exercises that tone muscles and improve caloric burn. 

Excellent Price for the Quality

You can learn all about our experience with the MYX Plus Fitness Bike in our complete review. To break it down, though, here are the main points you need to know before you buy:

Pros:

• Excellent price for the quality
• Ergonomic adjustments
• Low-impact workout perfect for weight loss
• Screen swivels to facilitate workouts off the bike
• 41-pound flywheel
• 350 pound capacity

Cons: 

• Warranty only 12 months
• Interaction with on-screen instructor is limited

Our Rating: 91.5

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Best Gift for the Analytical Mom: Fitbit Versa 2 Special Edition

Is your mom the type who keeps track of it all? If she regularly updates a day planner, loves making lists for everything she needs to do and buy, and is great about keeping things organized and formulated, she’ll love the ability to track her fitness and nutrition with the Fitbit Versa 2 Special Edition. It goes far beyond tracking the standard statistics like calorie burn and heart rate. Just a few of the features your analytical fitness mom will fall in love with include:

• Detailed sleep information like time spent in each stage of sleep
• Activity tracking all day long including steps, distance, and active minutes to maximize results
• Ability to track details of workouts
• Ability to track menstrual cycle to pinpoint cyclical patterns
• Real-time pace and distance monitoring

Most of us have heard of Fitbit, but many don’t realize how vast the options really are. You can learn more about the various models in our complete Fitbit comparison buying guide. The Versa 2 Special Edition topped our list because, in a nutshell, it checks more of the boxes than the others for a reasonable price. 

The Fitbit Versa 2 helps Mom stay accountable and motivated with the ability to share exciting milestones with her network, and she can even start making better food choices with nutrition tracking. Overall, this incredible tracking tool will make reaching her health fitness goals a much more attainable objective. 

Pros:

• Sleek, modern design
• Great price for the many features available
• Water resistant
• Comfortable fit
• Offers advanced features compared with Inspire HR, Ionic, Versa Lite, and Charge 4 models

Cons: 

• Phone required for GPS 

Our Rating: 92.0

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Best Gift for the Yoga Mom: Yoga Gift Basket

There’s much more to yoga than stretching and relaxation. The isometric holds require much more strength than they’re often given credit for, and it’s been proven to provide a number of surprising health benefits including:

• Improved strength, balance, and flexibility
• Stronger respiratory and cardiovascular function
• Improved chances of beating addiction
• Improvement in chronic pain
• Reduced stress, anxiety, and depression
• Improved sleep

Moms often have to do it all, and these amazing benefits are just what she deserves after a long day. Whether you have an avid yoga mom or you’d like to encourage her to do something that will improve her mind, body, and spiritual connection, the Yoga Gift Basket is the perfect fit. The fully-illustrated book and instructional DVD allows her to enjoy private sessions covering all experience levels. 

This gift basket pulls out all the stops to provide maximum stress relief. From aromatherapy candles and soothing soaps and gels to herbal tea and more, Mom is covered every step of the way to ensure a relaxing, rejuvenating experience. 

Not quite sure if yoga fits your mom’s style? Learn more about how yoga and meditation could change your mom’s life. 

Pros:

• Instructional videos and pictures cover all experience levels
• Candles, soaps, teas, and gels provide a night-long relaxing experience
• Personalized message option allows you to make your gift special

Cons: 

• Pricier than if you put the basket together yourself, although this would be time consuming

Our Rating: 89.7

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Best Gift for the Hip Mom: Jabra Elite Sport Earbuds

Have you ever noticed you can do a few more reps or push yourself harder when your favorite song comes on? It’s not your imagination. According to a 2010 study, music produces increased levels of endurance, power, productivity, and strength. So, if Mom’s been complaining about low battery life in her current headphones, there’s a good chance her workouts are compromised. You can fix the problem this Mother’s Day with the Jabra Elite Sport Earbuds. 

If your mom is still using outdated, wired headphones during her workouts, she’ll wonder how she ever lived without the Jabra earbuds. If she’s hesitant to adapt to new technology, chances are, if you put the thought into giving her such a nice gift, she’ll at least give it a try… at which point she’ll likely never look back and appreciate the gift even more. 

We took a close look at this brand in our thorough roundup of the best wireless earbuds for running. There were several unique features that stood out that make this set one Mom will soon value among her top fitness accessories. From the waterproof design and bass-enriched sound to convenient charging case and more, the Jabra Elite Sport Earbuds are made with the fitness enthusiast in mind. 

Pros:

• 3 hours of music time and 6 additional hours with charging case
• 3-year warranty against sweat
• Option to wear one or both buds, a great safety feature when exercising outdoors

Cons: 

• Tight fit for people with smaller ears

Our Rating: 90.7

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Best Gift for the Tough Mom: KOOLSEN Adjustable Dumbbell

There’s a serious gender gap in the gym, and it’s rooted in a fear of being judged. Here at FitRated, we performed a survey and found that nearly 65% of women avoid the gym due to anxiety over what other people think compared to only 36% of men who feel the same way. Based on these statistics, your mom probably struggles with a degree of insecurity that prevents her from getting the most out of strengthening workouts, depriving her of:

• Toning you can’t achieve on a treadmill or other cardio equipment
• Muscle gain that helps burn more fat
• Development of lean, dense muscle that creates the shape and appearance Mom desires 

The KOOLSEN Adjustable Dumbbell is the perfect addition for the home gym. In a single, compact piece of equipment, your mom can take advantage of a complete dumbbell set ranging from 2.6-11 pounds. This is the perfect tool to use with the many fitness programs popping up online, allowing your mom to do more than just cardio and match her tough interior with an equally strong exterior. 

Pros:

• Ability to easily add or remove weight based on demand
• Anti-slip safe design
• Screw twist switch makes transitions fast and easy
• Easy to wash

Cons: 

• Some complaints that weights aren’t incremented in even numbers, making it difficult to match some instructor-led workouts

Our Rating: 91.2

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Mother’s Day FitBit Versa 2 Giveaway from FitRated

Enter to win a Fitbit Versa 2 Special Edition! See why we think moms will love it.

FitRated – Mother’s Day Fitbit Giveaway

Give Mom the Gift that Keeps Giving

Whether your mom is a long-time fitness guru, sedentary but ready for change, or somewhere in-between, these excellent Mother’s Day gift ideas get the ball rolling. There is something for all fitness levels to take advantage of. 

One study revealed that just 15 minutes of exercise every day for eight years can add three years to your lifespan. Let’s face it. You want to keep Mom around as long as possible, and you want those years to be quality ones. When you put the thought into the perfect Mother’s Day gift to keep Mom active and happy, it’s truly a gift that keeps giving. 

If with but one wish granted by the Gym Genie, a garage could become a gym, it might very well produce either the Force USA G9 All-In-One Trainer, or the French Fitness FSR70 Dual Cable Smith & Half-Rack System. They’re both priced at $2,999, and it’s about as close a match-up as one can find. And to that degree, we’re really excited to see the French Fitness system step up and into the market for high-end, all-in-one gym systems, a market traditionally dominated by cable systems like Bowflex, which lack the heavy barbell component. The other end of the spectrum is the rack systems such as those offered by Rogue Fitness. High-quality for sure, but devoid of the cable-pulley rig.

What the G9 and FSR70 offer is a true all-in-one unit, with heavy-duty squat rack, Smith Machine, cable-based functional trainer, and nearly unlimited options in terms of poundage and programming. If a lifter is serious about abandoning the cost and time associated with commercial gyms, this is where they want to shop. The big differences are going to be entirely plate-loaded as opposed to weight-stack available, leg press included or optional, and the warranty offered. That said, read below for the complete spec analysis in what is admittedly a very close match-up between great machines.

Interested in the Force USA G9?

See the Force USA G9 Price

Interested in the French Fitness FSR70?

See the FSR70 Price

Force USA G9 All-In-One Trainer

The G9 represents that brand’s mid-level all-in-one trainer, and is classified as an 8-in-1. The eight functions contained with one machine are: A Power Rack, Functional Trainer Cable System, Smith Machine, Chin-Up Station, Dip Station, Core Trainer, Low Row, and Vertical Leg Press.

Measuring 79 inches x 58 inches x 89 inches, the G9 allows for one relatively small footprint to make up for a number of commercial-grade pieces, as it sports a total weight capacity of 992 pounds, with 772 pounds max on the Smith Machine and Chin-Up Station. This machine would easily fit into a garage gym with sufficient ceiling height and floor stability. What this means is that unless users are planning to rep out more than that – which even professional athletes would not – they really can’t outgrow this machine.

The Functional Trainer Cable System allows for more than 75 different exercises using any of the six different attachments included with purchase. Unlike other units, the G9’s system is entirely plate-loaded, as opposed to a vertical weight stack. The upside is that with a 2,000-pound cable rating, it’s impossible to outgrow the stack. The downside is that plates are included and users will have to buy separately some number of 5’s through 45’s to maximize this.

Another interesting feature here is the included Vertical Leg Press, which is typically lacking in other units. Users can attach and remove it at their leisure, and either use from a bench or the floor.

• Commercial-grade Power Rack and counter-balanced Smith Machine
• 992-pound unit weight capacity, 772-pound max on Smith Machine and Chin-Up Station
• 1:1 Cable Pulley Ratio (100 pounds on the Functional Trainer feels like 100 pounds)
• Landmine attachment (Core Trainer station)
• Low row attachment, and lat pull-down included
• Safety Spotter Arms
• J-Hooks Included
• Compact size relative to exercises offered
• Additional attachments are available for purchase
• Lifetime warranty on the structure, 2 years for pulley/cables, 90-day for rack accessories

French Fitness FSR70 Dual Cable & Smith Half-Rack

The FSR70 represents the brand’s entry into the market of all-in-one home gyms. A barbell-friendly home gym, the unit offers a commercial-grade Power Rack, Smith Machine, Functional Trainer Cable System, Landmine Attachment, Dip Bars, Pull-Up station, and seated row component.

Measuring 83.75 inches x 70.25 inches x 90.2 inches, the FSR70 can easily fit into a garage gym provided sufficient ceiling height and floor stability. The total unit weight rating comes in at 706 pounds, with 794 pounds max on the Smith Machine, 882 pounds for the cables, and 463 pounds for the Pull-Up station. Those numbers can assure customers of the machine’s structural integrity and provide as much resistance capacity as even professional athletes would require.

The Functional Trainer Cable System includes a 220-pound weight stack on either side, and a 2:1 ratio, meaning users can access a true 110 pounds of resistance in either hand. The stack progresses in 20 increments of 11 pounds at each plate, with a push-pin feature to secure it. The upside to the weight stack within the cable system is no additional purchase of plates are necessary for it. The only downside might be if someone might outgrow that resistance level. That said, the FSR70’s stack can be upgraded to 286 pounds for an additional $399.

The FSR70 does come with a whole catalogue of additional options available for purchase to accessorize the unit.

• This brand offers full, in-home assembly for an additional $499
• Commercial-grade Power Rack and Smith Machine
• Machine weight rating of 706 pounds, 794 pounds for Smith Machine, 882 pounds cables, 463 pounds Pull-Up
• 220-pound weight stack included in the Functional Trainer Cable System
• Olympic barbell is included
• Lat pulldown bar
• Landmine component
• Compact size relative to options
• Safety arm bars
• Warranty of 10 years for parts, 1 year for labor

So which one is best for you?

The Experience

• The FSR70 is a slightly larger machine and requires a bigger space, but it does provide more work space inside the cage.
• The G9 purchase includes a Vertical Leg Press, while the FSR70 offers one for an additional charge of $299.
• The FSR70 comes with the option of in-home assembly for just $499.
• The G9 is entirely plate-loaded, and this means users will have to purchase separately the plates necessary for that cable system, whereas the FSR70 comes with a 220-pound weight stack that should frankly satisfy most users.
• Furthermore, the FSR70’s 220-pound weight stack can be bumped up to 286 pounds for an additional $399.
• The G9 comes with a lifetime warranty on the structure, but only 2 years for cables/pulleys and 90 days for accessories. The FSR70 offers a 10-year warranty for parts and 1 year for labor.
• Both companies offer additional accessories, from benches to plates, bars and attachments.
• Both machines offer a complete rig sufficient for the Big 4: Overhead Press, Bench Press, Squat, and Deadlift.
• Both machines offer a complete system for just about any strength training movement found in a commercial gym.
• At just under $3,000, both machines replicate a one-time investment which can effectively replace gym costs and travel considerations.

In Conclusion…

It’s a close one for sure, but we’re going with the French Fitness FSR70 over the Force USA G9 here primarily because of the weight stack which comes along with the Functional Trainer Cable System. Since in both cases the Olympic plates come separate, users are probably better off with the easy-to-manage stack. And a 220-pound stack is more than sufficient for most lifters. The G9 does offer an included vertical leg press, whereas one has to purchase it separately from French Fitness, but with as many leg options afforded the rack and Smith Machine we feel that’s a matter of taste. Both companies offer a tremendous assortment of added accessories, and to that extent they’re very much peers here. But unless someone is just dedicated to a plate-loaded cable system, we can’t see that as a benefit. Meanwhile, do consider the additional positive FSR70 offers by way home-installation for an additional cost. Yes, it costs extra, but the assembly of either machine is crucial to it working safely and efficiently.

See Force USA G9 Price

or

See the FSR70 Price

Adding visible muscle tone is a common goal for most individuals who exercise regularly. For some, this means adding muscle without gaining fat or “bulking up,” whereas for others it means gaining lots of visible tone (think of body builders’ physique). Whether your goal is a look that is more subtle or one that will get you noticed, it’s important to have a good grasp on the science behind eating and exercising properly to gain muscle.

Previously, body image ideals focused on achieving thinness based on magazine portrayals (Harper & Tiggemann, 2007). As a result, women were discouraged from having a more athletic look for fear of looking “bulky” (Markula, 2016). However, those ideals have since changed, and people have embraced and accepted a more toned look for women over time. For men, a muscular look has always been portrayed in the media as the ideal (Grogan & Richards, 2002) – even if building muscle quick can be dangerous. Regardless of how the media portray body image, weight training and eating right (key components of building muscle) have many health benefits that go beyond looking good.

Individuals who weight train at least three to five times per week have the best outcomes. Consistent weight training leads to weight loss, more strength, stronger bones, and increased confidence (Chai, 2017). Eating right can help you feel more energetic, less bloated, and improve your gut health, which can in turn improve your mood (Huang et al., 2019).

In this article, I will introduce ways to build muscle safely and effectively, how to choose the right foods, exercises, and what to avoid when trying to increase muscle definition.

How Much Protein do I Need?

Every person’s protein needs are different, based on a few factors such as their age, gender, weight, activity level, and goals. Men need more protein than women in general. In addition, people who are more physically active, growing children and teenagers, the elderly, dieters, vegetarians, and people with muscle disease weakness need more protein (Lemon, 2000).

The American College of Sports Medicine suggests athletes consume 0.54 to 0.77 grams of protein per pound of body weight. For moderately active people on a 2,000-calorie diet, the amount of protein is 0.36 per pound. For the average sedentary man, 56 grams of protein per day is sufficient. For the average sedentary woman, 46 grams of protein is sufficient (Gunnars, 2020).

How do I Choose the Right Foods?

To build muscle effectively, you will need to pair the right foods with the right workouts. Certain foods contain more protein, which can aid in muscle growth. Think of protein like the building blocks of muscles. Lean meats like salmon, chicken breast, lean beef, shrimp, and tuna also contain a great deal of protein. These can be prepared in different ways such as baking, grilling, pan-frying, steaming, in a slow cooker or Instant Pot, or even dehydrated to eat as jerky. However, the healthiest way to prepare lean proteins is through steaming, baking, and grilling. This is because you are not adding in lots of extra oils or condiments that can be high in fat, sugar, and salt. A simple but tasty way to prepare a lean protein like fish would be to let it marinate in a concoction of your choice (olive oil, lemon juice, minced garlic, salt, and pepper is my favorite) and bake it. You can do this with any type of seafood. Pairing seafood with creamy, yogurt-based sauces can also be a delicious choice—and a way to get more protein from dairy sources. For example, pairing baked salmon with yogurt dill sauce is one way. For meats like chicken, beef and pork, there are many versions of healthy marinades that can help add flavor to your meal without a lot of oils and salt. For more ideas on how to cook lean proteins, click here (Magee, 2020).

Dairy products like eggs, Greek yogurt, and cottage cheese have high levels of protein and are portable and easy to integrate into your daily routine. For example, one hard-boiled egg contains around 70 calories and six grams of protein. Boiled eggs can be eaten for breakfast or as a mid-day or post-workout snack. Better yet, they can be prepared in bulk in advance and stay in the fridge for up to a week. Store unpeeled, boiled eggs in a plastic bag or airtight container to ensure they stay fresh for up to a week.

On-the-go items like string cheese, packaged yogurt cups or pouches, and nuts can also be healthy, high- protein choices. These items can be easily tossed into a purse, gym bag, diaper bag, or lunchbox. Making your own trail mix can help you reach your daily protein goals, too. In addition, it’s often cheaper than what you can purchase in the store—and you can customize it as you wish. Including a variety of items in your trail mix such as nuts, granola, and dried fruit can help you get other key nutrients such as fiber, potassium, and vitamin K (Bjarnadottir, 2017).

Vegetarian and Vegan Protein Options

For individuals who do not eat meat and/or dairy, there are still plenty of delicious and high protein options. Legumes—such as beans, edamame, and lentils—can also be a great choice for vegetarians and non-vegetarians alike. For example, a cup of black beans contains about 15 grams of protein. To take things up a notch, pairing legumes with a healthy carb such as quinoa helps you refuel and obtain more protein at the same time. A cup of cooked quinoa contains about 40 grams of carbohydrates, eight grams of protein, and five grams of fiber (Tinsley, 2018).

“If I have a client who is vegetarian or vegan and they are concerned they aren’t getting enough protein, then we’ll take a look at whether they are getting sufficient protein from legumes, whole grains, nuts and seeds, and soy,” said Amy Camenisch, MS, RDN, LD, CLT, Registered Dietitian and owner of Amy Lorraine Nutrition. “If they can’t tolerate some of these foods, I usually recommend adding in a protein powder, such as green pea or hemp.”

Other than beans, items like tofu, seitan and tempeh can help you reach protein goals. Tofu contains about 10 grams of protein for half a cup’s worth. Tofu can be marinated and prepared in a variety of ways such as baking, scrambling, pan frying, and more. Tempeh is another soy-based food product but unlike tofu, it has a meaty, firm texture. Tempeh is made from fermented soybeans and formed into a block. Some store-bought versions contain grains and seeds. Tempeh is versatile and can be used in sandwiches, salads and stir fries. In addition, one cup of tempeh contains 31 grams of protein.

Protein Sources for Vegetarians and Non-Vegetarians

Grains, seeds, and nuts can be healthy, protein-filled choices. Whole grains tend to be higher in protein, so think about incorporating items like oatmeal, grits, millet, buckwheat, wild rice, couscous, whole-grain breads, cereals, and pastas into your diet. The grain with the highest level of protein is oats with over 26 grams of protein per cup (The Beet, 2021), whereas the lowest is white rice with 1.6 grams of protein (University of Washington PKU Clinic, n.d.).

“Eating foods from a variety of food groups, in the setting of adequate energy intake, is another important step toward adequacy of protein and all other nutrients,” said Elizabeth Kirk, PhD, RDN, Associate Teaching Professor in the Nutritional Sciences Program at the University of Washington. “An additional consideration for vegetarians and vegans in assuring adequate protein intake is to be sure to include excellent sources of protein such as beans, whole grains, nuts, nut butters, and seeds throughout the day, and dairy and eggs for lacto-ovo vegetarians.”

Choices are plenty when it comes to seeds. Just one tablespoon of superfood star item flaxseed contains over one gram of protein. Flaxseed mixes well into smoothies, shakes, acai bowls and more. You might also be surprised to know you can sneak some flaxseed into baked goods, and you won’t taste a change in flavor. Flaxseed can be ground up and used as a replacement for oil in baked goods. For more information on how to do that, click here (Peterson, 2019). Most seeds are high in fiber, and omega 3’s which are beneficial for brain. Pumpkin seeds are also high-protein and can be eaten on their own or easily integrated into salads.

Finally, nuts are also great protein sources and can easily be added to salads, snack boxes, pasta and eaten on their own. Pine nuts are a great addition to pasta sauces, and walnuts can dress up any salad. Other nut-related options include almonds. A cup of almonds is a healthy snack that contain 29 grams of protein. For additional guidance on high-protein foods for vegans, click here.

Protein Powders: Friend or Foe?

Protein powders and protein bars can be viable ways to add additional protein into your diet outside of the food options provided above. In general, nutritionists recommend obtaining nutrients through whole foods and not synthetic sources because they may contain artificial colors and flavors, added sugar, thickeners, and other not-so-great ingredients.

“I usually don’t encourage my clients to use protein supplements or powders unless their protein options are limited, such as if they are vegetarian, vegan, are allergic to common protein sources, or simply don’t prefer most animal proteins,” added Camenisch.

There are two types of proteins—those that contain protein from dairy such as milk and eggs, and those that contain protein from plant sources like soybeans, hemp, and others. However, the average protein powder that you can buy at a big-box store or supplement/nutrition store contains ingredients like sugars, thickeners, and artificial ingredients (Harvard Health Publishing, 2020). Additionally, the U.S. Food and Drug Administration (FDA) does not regulate the supplement market, leaving it up to the product manufacturers to make claims about the safety and effects of the products.

What else is in protein powder? A group of researchers at the Clean Label Project investigated the ingredients of 134 powders on the market and found that some contained heavy metals, BPA, pesticides or other toxins (Harvard Health Publishing, 2020). The heavy metals they screened for and found in some of the protein powders included arsenic, lead, and mercury. BPA stands for bisphenol-A and is used to make plastic—a known endocrine disrupter, it can lead to high blood pressure and affect the brains of developing fetuses, infants, and children (Bauer, 2021).

So, how exactly does this happen? Because some protein powders are derived from plants, it turns out that plants absorb these toxins from the soil. If you are going to include a protein powder in your routine, it is worth double-checking to ensure your product is not on the list to be sure that you’re avoiding unnecessary and potentially harmful chemicals.

For some people, adding a scoop of protein powder to their post-workout smoothie or shake leads to an upset stomach. This is because many people are lactose intolerant or have issues digesting dairy. In fact, researchers estimate that 75 percent of people in the world (and 25 percent of Americans) are not able to digest lactose, which is the main sugar found in cow’s milk (Northwestern Medicine, n.d.). If you can tolerate lactose, the American Heart Association recommends including two or three servings of low-fat dairy products every day. Low-fat dairy products include items like reduced-fat cheeses, cream cheese, yogurt, and the like (Magee, 2020).

Protein Bars and their Role in Building Muscle

When it comes to protein bars, it helps to know what to look for. There are so many choices on the market these days, it can be downright overwhelming. First off, for those with specific dietary considerations, decide if you are seeking a protein bar option that is low in calories or sugar; gluten, nut or dairy-free, or something else entirely (Panoff, 2020). Some protein bars are made with dried fruits and nuts, while some contain oats or quinoa. Some bars have casein and whey, egg whites, soy, pea protein, and more. That is why consulting the nutrition label and ingredient list is crucial.

The main benefit of protein bars is that they are convenient options for a pre- or post-workout snack.

“My preference is for athletes to meet their protein needs by eating foods. However, there can certainly be a time and place for the use of protein in supplemental form,” Kirk said. “For instance, traveling somewhere where there might be uncertainty about foods available; assurance of intake even when an athlete is uninterested in eating, but needs the intake; and recovery from injury.”

In addition, some bars contain a high level of dietary fiber and other nutrients like iron, calcium, potassium, and more (Panoff, 2020). Some people eat protein bars to control their caloric intake and lose weight—or conversely, to add more calories into their daily diet if they are trying to go into a caloric surplus. This can be useful for weight and muscle gaining purposes.

How do I Bulk up without Gaining Fat?

Many people want to add more muscle tone but not gain fat – and understandably so. This represents a quandary because to gain muscle, you must ingest more calories, which can lead to weight gain. To avoid gaining fat, you need to be mindful of a few tips: weight training three to four times per week; eat properly to add lean tissue; and monitor your gains monthly (Yeung, 2018).

Effective weight training involves targeting multiple muscle groups with the types of exercises you do— squats, deadlifts, chin-ups, and presses (Yeung, 2018). Repetitions also matter. Focus on eight to twelve repetitions per exercise, and five or more sets. This type of training makes it easier to achieve muscle growth without gaining fat. To keep things interesting, try to mix up your routine and lift heavier weights as you are able.

In terms of how you fuel your body, it’s important to get enough lean protein from high-quality sources as mentioned above. You will also want to spread out your protein intake throughout the day instead of taking it in all at once as people do when “carb loading” (Yeung, 2018).

Finally, you can use technology to help you keep track of your calories and protein intake. Smartphone apps like MyFitnessPal, MyPlate, Protein Tracker, and FitPlan. You’ll want to assess your diet monthly to see if you are getting the protein and nutrients you need, and if your body is responding in the way you want. If you find that at-home methods are not appropriate, consider working with a nutritionist or personal trainer.

Should I Use Steroids?

Some people may be under the impression that “easy fixes” to gaining muscle may be the way to go, especially when looking to make quick changes to their bodies. However, this is a mistake. First off, steroids are dangerous substances that can have many side effects that can be permanent or semi-permanent, including high blood pressure, blood clots, heart attack, and stroke. They can also cause decreased sperm production, shrinking of the testicles and enlarged breasts in men (National Institute on Drug Abuse, 2018). In women, side effects can include deepening of the voice, decreased breast size, excessive body hair growth, and male pattern baldness (National Institute on Drug Abuse, 2018). Due to the serious nature of steroids and their side effects, it’s best to avoid them completely. Furthermore, possession of steroids without a prescription carries a penalty up to one year in prison and $1,000 fine (U.S. Department of Justice Drug Enforcement Administration, 2004).

Overall, using substances such as steroids are not worth the dangerous side effects and potential legal implications. Although it may take more time and active effort to get the muscle-building results you are seeking, unfortunately there is no way around hard work, effective training, and healthy eating.

Conclusion

Building muscle is beneficial not only for aesthetic reasons, but for overall health and longevity too. Choosing the right foods and exercises can help you build lasting muscle, and there are so many options for protein-packed foods to include in your diet. It’s best opt to integrate whole, natural foods into your eating plan for your protein needs instead of relying on bars, supplements and powders. These can be used in moderation but should not be used as a replacement. With consistent weight training and choosing the right foods, you will notice a change in your muscle tone and overall physique.

Author Bio: Nicki Karimpour, PHD

Contributor and Health Advisor 

Dr. Nicki Karimipour is a communications expert and experienced researcher. She obtained her master’s degree and Ph.D. in Health Communications from the University of Florida. She has previous experience in writing and editing for both print and online publications, and almost a decade of experience in teaching health writing, public health, and public relations at the undergraduate and graduate level. She is based in Los Angeles, California and currently works at the University of Southern California as a director of communications and clinical research. Follow her on Twitter: @NickiKPhD

References

Bauer, B. (2021). What is BPA, and what are the concerns about BPA? Retrieved from  https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bpa/faq-20058331#:~:text=Exposure%20to%20BPA%20is%20a,BPA%20and%20increased%20blood%20pressure.

Bjarnadottir, A. (2017). Dried Fruit: Good or Bad? Retrieved from https://www.healthline.com/nutrition/dried-fruit-good-or-bad

Chai, C. (2017). 8 reasons why weight training is incredible for your health. Retrieved from  https://globalnews.ca/news/3513498/8-reasons-why-weight-training-is-incredible-for-your-health/#:~:text=Its%20benefits%20include%20improved%20posture,is%20incredible%20for%20your%20health.

Grogan, S., & Richards, H. (2002). Body Image: Focus Groups with Boys and Men. Men and Masculinities. https://journals.sagepub.com/doi/abs/10.1177/1097184×02004003001

Gunnars, K. (2020). Protein Intake — How Much Protein Should You Eat per Day? Retrieved from  https://www.healthline.com/nutrition/how-much-protein-per-day

Harper, B., & Tiggemann, M. (2007). The Effect of Thin Ideal Media Images on Women’s Self-Objectification, Mood, and Body Image. Sex Roles, 58, 649-657. https://link.springer.com/article/10.1007/s11199-007-9379-x

Harvard Health Publishing (2020). The hidden dangers of protein powders. Retrieved from  https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders

Huang, T.T., et al. (2019). Current Understanding of Gut Microbiota in Mood Disorders: An Update of Human Studies. Frontiers in Genetic Medicine, 19. https://www.frontiersin.org/articles/10.3389/fgene.2019.00098/full

Lemon, P.W.R. (2000). Beyond the Zone: Protein Needs of Active Individuals. Journal of the American College of Nutrition, 19(5), 513S-521S. https://www.tandfonline.com/doi/abs/10.1080/07315724.2000.10718974

Magee, E. (2020). The Magic of Marinades. Retrieved from https://www.webmd.com/food-recipes/features/the-magic-of-marinades

Markula, P. (2016). Firm but Shapely, Fit but Sexy, Strong but Thin: The Postmodern Aerobicizing Female Bodies. Sociology of Sport, 12(4), 424-453. https://journals.humankinetics.com/view/journals/ssj/12/4/article-p424.xml

National Institute on Drug Abuse (2018). Steroids and Other Appearance and Performance Enhancing Drugs (APEDs) Research Report. Retrieved from https://www.drugabuse.gov/publications/research-reports/steroids-other-appearance-performance-enhancing-drugs-apeds/what-are-side-effects-anabolic-steroid-misuse

Northwestern Medicine, n.d. Dairy: Do You Really Need It? Retrieved from https://www.nm.org/healthbeat/healthy-tips/nutrition/dairy-do-you-really-need-it#:~:text=The%20truth%20is%2C%20no%20other,can’t%2C%20read%20on.

Panoff, L. (2020). Are Protein Bars Good for You? Retrieved from https://www.healthline.com/nutrition/are-protein-bars-good-for-you

Peterson, W.J. (2019). 10 Easy Ways to Boost Recipes with Flaxseed. Retrieved from https://www.tasteofhome.com/collection/10-ways-to-cook-with-flaxseed/

The Beet (2021).  The 10 Highest Protein Grains to Add to Your Diet. Retrieved from https://thebeet.com/the-10-highest-protein-grains-to-add-to-your-diet/

U.S. Department of Justice Drug Enforcement Administration (2004). A Dangerous and Illegal Way to Seek Athletic Dominance and Better Appearance – A Guide for Understanding the Dangers of Anabolic Steroids. Retrieved from https://www.deadiversion.usdoj.gov/pubs/brochures/steroids/public/

University of Washington PKU Clinic. (n.d.). Low Protein Food List. Retrieved from https://depts.washington.edu/pku/PDFs2/ModifyingRecipesFoodList.pdf

Yeung, A.J. (2018). How to Gain Muscle Without Gaining Fat. Retrieved from https://blog.myfitnesspal.com/how-to-gain-muscle-without-gaining-fat/

January is a time for making (and breaking) new year’s resolutions, many of which are fitness and weight-loss related. However, there is a better way to ensure you not only set reasonable goals but achieve them in a timely manner as well.

Due to the ongoing COVID-19 pandemic, gyms and studios around the country and world remain closed or have modified capacities, procedures and rules. Previously, I wrote about how to create a workout routine at home by using common household items such as cans, bottles and towels. Using these types of items makes it easy to get started with an exercise regimen while staying safe at home. I also wrote about how using digital tools and social media can help us stay on track with our fitness goals.

In this article, I will explain how to set realistic fitness goals in lieu of making unattainable ones, how to sustain motivation to reach these goals, and how staying active has multiple benefits for the body, mind and spirit.

Getting SMART about your Fitness Goals

When setting fitness goals, many people make the mistake of being too lofty, which can set them up for subsequent failure. Failure in the early stages of goal setting can make us feel demotivated and less likely to strive for the things we want. Setting realistic goals is just part of the process.

If you want to learn how to set goals effectively, start by finding a piece of paper and a pen. It may sound “old school,” but research shows that jotting down your goals on an actual piece of paper makes you more likely to meet them. One study looked at this very issue by dividing 149 participants into five groups. Participants in the first group had a goal in mind but didn’t write it down. Participants in the second group wrote their goal down. For the third group, participants had a written goal and commitments to acting toward the goal. In the fourth group, participants had a written goal and communicated their planned actions to a friend. In the fifth and final group, participants had a written goal, commitments to acting toward the goal and gave regular status updates to a friend. After four weeks, the researchers found that the participants who wrote down their goals achieved significantly more than those who did not write down their goals. In addition, having a specific action plan helped them achieve their goals. The researchers also found out that the participants who sent the commitments and status updates to a friend led to them achieving significantly more (Matthews, n.d.). To get the maximum benefit from your goal-setting activities, you should write down your goals and what steps you need to take to reach the goal to start off. Then, you should find a friend or accountability partner to give updates to and/or undertake the goal together. For example, if you’re trying to reach 10,000 steps per day, consider recruiting a neighbor, coworker or friend to join you in your wellness journey.

In addition to putting pen to paper and finding an accountability partner, goal-setters are more likely to achieve their goals by using the SMART method. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. George Doran came up with the SMART method in the 1980s as a response to writing objectives and mapping out deliverables in the context of executive-level management. At the time, he noted that most corporations in the United States didn’t have an effective way of writing objectives and planning to meet them. Thus, he suggests employing the SMART method to make the process of identifying, planning and implementing the steps needed to meet these goals more achievable. Additionally, research indicates that the SMART method works – and not just for fitness goals (Bowman, Mogensen, Marsland, & Lannin, 2015). It is a simple and effective method for setting any type of goal in your life.

Turning Goals into Action

Turn your goals into something actionable involves careful planning. Thinking of your goals as something you would plan out in a school or work setting can help normalize this approach. As such, you’ll want to get out a physical calendar or one you use on your smartphone. Identify reasonable dates in which you’ll check in with yourself and/or your accountability partner and assess your progress.

For example, if your goal is to be able to do 50 pushups, you will want to break that into “bite sized” pieces. You can write down that you will start with doing five pushups during the first week and work your way up, adding five more pushups each week until you reach 50. At that pace, it will take you 10 weeks to get to 50 pushups. You can plan to check in with yourself or your accountability partner at the halfway point, about five weeks in, and at the end of the 10 weeks. You can even keep a diary or write short notes into your phone’s Notes app about how you’re feeling, what has been easy, what has been challenging, and any motivational tips to read over when you feel less motivated.

Benefits for the Body

Now that you have learned about how to set your intentions and goals, it’s important to understand what regular exercise can do for your body, mind and spirit. Knowing how impactful it can be will keep you motivated when your morale is low or other life events seem to get in the way.

First off, the U.S. Department of Health and Human Services recommend that Americans move their bodies in two ways – through aerobic exercise and strength training. Aerobic exercise refers to any type of activity that gets your heart rate up, such as running, brisk walking, jumping rope, and more. The HHS recommends you get at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week (or a combination of both). Even being active for short bursts of time throughout your day can help you reach this goal. Strength training refers to activities that engage your muscles, such as lifting weights in a gym or doing bodyweight exercises at home. You should strength train for each major muscle group at least two times a week (United States Health and Human Services, 2015).

What exactly does engaging in regular movement do for your body? Firstly, it gets your blood flowing and decreases your risk of developing heart disease (Mayo Clinic, 2020a). In addition, working out increases your energy levels. When we work out, it releases hormones called epinephrine and norepinephrine in our body. Although these hormones are typically associated with stress, they are triggered in small amounts when you exercise and provide a perk of energy.

“Regular exercise can improve many aspects of your life. Depression and anxiety are common problems in our world today and working out can help manage these issues,” said Allison Rohrer, owner of Haute House Fitness in Lexington, Kentucky. “When you increase physical activity, you increase blood flow to the brain, helping boost serotonin levels, which helps lift your mood. Interacting with people in a local studio gives you a sense of community where you will be encouraged by staff and clients to participate in life and stay healthy. At Haute House Fitness, we watch people daily improve their confidence levels and mood by exercising regularly.”

If you don’t work out, you put yourself at risk for developing chronic diseases like diabetes, high blood pressure, cancer, and heart disease to name a few. If you currently have a chronic disease, exercise can help you improve it and better manage it by lowering your triglycerides, which are fats called lipids that swim around in our bodies. Having a high level of triglycerides can contribute to the hardening of your arteries, and that can lead to strokes, heart attacks and heart disease (Mayo Clinic, 2020b). “Good” cholesterol is called high-density lipoprotein (HDL) and exercise helps you maintain an optimal level of good cholesterol.

In addition to reducing risk for chronic disease, working out regularly can also help improve your sex life. When you feel better in your body, which happens when you are active and engaging in activities that make you happy, it can lead to better sex and physical intimacy. Regular exercise may enhance arousal for women and reduce erectile dysfunction for men (Mayo Clinic 2020a).

This pandemic has made it hard for people to sleep, but regular exercise can also help with that.

“Typically, regular exercise will help with sleep quality. There are studies that show that certain types of physical activity improve sleep quality and duration,” said Meeta Singh, MD, board-certified physician focusing on the applied science of sleep. “Regular moderate exercise will help you fall asleep faster and sleep longer, as well as improve quality of sleep – in fact, there is even some data to show it helps with people who have poor sleep.”

However, type of exercise, when you do it and for how long can make a difference.

“For example, aerobic workouts in the mornings help with better sleep. Yoga and stretching exercises in the evening will help the winding down process to help you sleep,” Singh said. “If you do a strenuous workout closer to your bedtime (within 2 or 3 hours), that may make it more difficult for you to fall asleep. Again, this is different for different people.”

Benefits for the Mood and Mind

If better sex, sleep and mood hasn’t made you want to plan a workout routine, maybe learning about the relationship between exercise and mental health may convince you. Mental health is a general term referring to our mood, ability to cope and connect with others – and how that can influence our feelings, like happiness. Mental illness is a condition that is diagnosed by a medical professional. Treatments for mental illness include prescription medication, talk therapy, and other modalities. However, exercise can benefit people’s mental health and how they manage their mental illness.

If you suffer from depression, anxiety or other mental illness, exercise can help release some mood-boosting hormones like serotonin and dopamine. When exercise is used as part of clinical treatment of mental illness, people experience reduction in psychiatric symptoms, better quality of life and health outcomes (like biomarkers for cardiovascular and metabolic health). For example, if you have depression and/or schizophrenia, you can reduce current depressive symptoms by integrating exercise into your routine or increasing your level of exercise (Stubbs & Rosenbaum, 2018). But how long do you have to work out to reap the benefits? These studies used the exercise guidelines for exercise type (cardio, weight training) and duration mentioned earlier in this article from the U.S. Department of Health and Human Services.

An additional thing to note is that it’s important to find a type of exercise, format and pace that works for you. Some people like slower-paced workouts like yoga and tai chi that allow them to connect with their breath and nature – whereas some people want their workouts to energize and pump them up.

“I personally enjoy studio classes where I am instructed to work out with fun choreography and music,” Rohrer said. “The time goes by so fast; I get to work out with energetic people, and it’s one hour out of my day. I feel so much better after a workout mentally.”

Benefits for the Spirit

Grounding yourself has become more important than ever it seems, especially during a global pandemic where tensions and stressors are running high. Establishing a routine that you can go back to during tough times will help alleviate some stress and help you better manage strong emotions.

Working out early in the morning can help you set the tone for a productive day. For many people, they have found that working out in the mornings means less distractions from work, children or pets. If you have a hard time waking up early, setting out your gym clothes and necessary equipment the night before can help make things easy. If you like to exercise after work or in the evening, make sure you to do so about 90 minutes after eating – glucose levels in the blood reach their peak around this time (Cleveland Clinic, 2018). If you are planning to exercise before bedtime, make sure you do so 90 minutes before you drift off to sleep (Nunez, 2020). Working out too close to bedtime can leave you feeling energized and make it hard to sleep. Regardless of the time of day you like to work out, scheduling a workout like you would a doctor’s appointment or meeting can help you stick with your goals.

Conclusion

Regular exercise can benefit your body, mind, spirit, sex life, sleep and mood. Setting concrete goals with a deadline attached to each goal can help keep you organized and accountable. During the pandemic, many things have felt out of our control. However, one thing you’ll always have control over is using physical activity to pursue a healthier lifestyle.

Author Bio: Nicki Karimpour, PHD

Contributor and Health Advisor 

Dr. Nicki Karimipour is a communications expert and experienced researcher. She obtained her master’s degree and Ph.D. in Health Communications from the University of Florida. She has previous experience in writing and editing for both print and online publications, and almost a decade of experience in teaching health writing, public health, and public relations at the undergraduate and graduate level. She is based in Los Angeles, California and currently works at the University of Southern California as a director of communications and clinical research. Follow her on Twitter: @NickiKPhD

References

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Mayo Clinic (2020b). Triglycerides: Why do they matter? Retrieved from https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186

Nunez, K. (2020). Can Exercising Before Bed Affect Your Sleep? Retrieved from https://www.healthline.com/health/working-out-before-bed#research-findings

Stubbs, B. and Rosenbaum, S. (2018). Exercise-Based Interventions for Mental Illness: Physical Activity As Part Of Clinical Treatment. San Diego: Elsevier.

United States Department of Health & Human Services (2015). Nutrition & Fitness. Retrieved from https://www.hhs.gov/programs/prevention-and-wellness/nutrition-and-fitness/index.html