Cheap sources of protein
In addition to protein powders and supplements, you also need to eat, you know, real food. We have a list of cheap sources of protein below. The list is actually part of a bigger list of 50 healthy foods for under $1 a pound, but we have selected the sources of food that are important for muscle growth and recovery. Of course, you already knew that you need protein in your daily diet if you want to recover and repair muscle tissue.
Take a look at the list below, and the next time you are in the market, keep an eye out for these foods:
Beans
Chicken
Eggs
Lentils
Liver
Milk
Pork
Turkey
There you have it, pretty cheap sources of protein. Now, we've only outlined the protein foods, be sure to check out the link below for the rest of the list. You will be able to create a full meal for real cheap. We could all save a few bucks here and there.
We don't take credit for this list, full credit goes to Jeff Yeager from The Daily Green. The source link for the article is listed below.
[Source]
Benefits of jump rope
Are you bored of running? Do you need to spice up your conditioning training? You don't feel like sprinting today? Are you looking for a quick, cheap and effective way to lose a few pounds? Then give jump rope a try. Let's discuss a few quick benefits of jump rope:
- Cheap. A good quality jump rope shouldn't cost more than a few bucks.
- Can be done anywhere. The rope itself can be carried in your back pocket !
- Very effective fat loss tool. You will burn so many calories skipping, you won't be able to keep count.
- Easy to pick up and learn. After the initial frustration period, and once you get your rhythm going. It's go time !
- Fun. After you get really good at skipping, it doesn't even feel like your exercising.
- Can help maintain or build healthy bones.
In addition to the aforementioned benefits, jumping rope will also help improve your balance, and increase your endurance and agility. Those are just a few benefits of jump rope, there are plenty more where that came from. To get started, all you really need is a good quality jump rope, a pair of shoes, and a place to jump around. That's it !
Jump rope is a great way to add some variety into your conditioning workouts. You can use jump rope in addition to your training, or use it as your main source of cardio.
Be sure to switch it up every once in a while, and always be sure to keep making progress. Try to skip faster, try to skip for longer periods, try doing double unders (all this means is that you take two turns of the rope for every one jump), or try incorporating some cross-overs. The possibilities are really endless here. It's only limited by your imagination.
Check out these great deals on jump ropes.
Be sure to talk to your physician before starting a jump rope routine.
Top 42 exercise hacks
Our good friends at ZenHabits have come up with a list of the top 42 exercise hacks. These hacks will help you stay motivated, reach your fitness goals and help take your exercise routine to a whole new level. A level that you didn't know existed.
The list consists of a variety of hacks that you can implement daily, things that will help you stick to your routine and things that can make your workouts fun and exciting. Listed below are our most favourite hacks.
Start slow.
Crank it up.
Reward yourself.
Hydrate.
Get a workout buddy.
Change it up.
Rest. It’s important.
Listen to your body.
Set goals.
Take photos of yourself.
Go for the long haul.
As you can see, there are a lot of hacks that can help you with your exercising routine. Pick and choose the best ones that you think will work for you. If you're super ambitious, try them all !
For a complete list, please visit ZenHabits directly. The link to the article is listed below.
We do not take any credit for the creation of this list.
[Source]
HIIT
What is HIIT? HIIT stands for high intensity interval training. Basically this means you train hard for a few seconds, then you take a recovery break, then repeat it all over again. This is similar to traditional cardio, but better. Way better. A little while back, we posted an article regarding the Magic 50 routine, this is a perfect example of HIIT. We will go over the benefits of HIIT:
- You burn more fat.
- You spend less time training.
- Adds some excitement to your training.
- Will make you feel energized.
- Continues burning calories long after your session is complete.
You can implement HIIT in your current cardio routine. All you need to do is modify your intensity levels a little. Here is a simple example showing how you would use HIIT and sprinting:
Sprint for 10-20 seconds
Rest for 30-60 seconds
Sprint for 10-20 seconds
Rest for 30-60 seconds
Repeat as many times as needed
This will help you get started. You can modify this simple example to best fit your needs. Your whole session can be as short or as long as you want. You will see and feel the benefits, no matter how long or short your session is.
You will want to be careful though, this is something you don't want to be doing everyday. You should be able to safely implement HIIT cardio training at least once or twice a week. Of course this all depends on your current fitness level. If you are just starting out, it's best to keep your HIIT session to a minimum until your body adjusts to the training. When you feel like your body has adapted, feel free to shift your training to the next gear.
You can apply HIIT cardio training to any one of your favourite cardio activities (biking, swimming, sprinting, jump rope, etc). That about sums it up, if you want to spice up your cardio training, check out HIIT. You won't soon forget your first HIIT session.
As with any intense form of exercise, please consult your physician before starting HIIT training.
Superset your way to bigger muscles
What is a superset? It's basically a type of routine where you do two different exercise back-to-back with little to no rest between each set. Why do supersets? We have a few quick benefits of doing supersets:
- A time saver.
- A new level of intensity.
- A new way to shock your muscles into new development.
- A new exciting way to lift weights.
- May even help you burn a few extra calories.
- Bust through a plateau.
Now that we've gone over the benefits of supersetting, let's go into detail and discuss the different types of supersetting. We will only be discussing the two basic types of supersets:
- Same muscle supersets. This superset involves working out the same muscle, with two different exercises. For example, you could superset your bicep barbell curls with some hammer curls.
- Opposing muscle supersets. This superset involves working out the opposite muscles, with two different exercises. For example, you could superset your bicep curls with some tricep dips.
Now those supersets will leave you feeling pumped. Supersets are a very effective way to train. Try out a superset or two during your next workout. Don't be surprised if you notice immediate results.
Please note that supersetting can be a very intense routine, please exercise with caution when doing supersets. You also don't want to be doing supersets every workout session, you will need to give your muscles time to heal.
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- HIIT
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