Buddy Workouts

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Which exercises would help improve posture? | WorkoutLabs

As always, please make sure to speak with your doctor and confirm that it is safe for you to start an exercise program. Strengthening the muscles in your posterior chain (your back), especially your upper back, is important to help combat rounding of the back. Pulling and rowing movements are essential in strengthening the latissimus dorsi, rhomboids, trapezius and posterior deltoids to name a few. Those are muscle groups that will support your spine and posture. Perform a strength training…

What is the best way to quickly and safely put on muscle mass? | WorkoutLabs

The first thing you need to do before beginning a workout program is to become familiar with the weight room and what it contains. You must also learn how to perform all of your exercises with perfect form as exercising with incorrect form can lead to muscle imbalance, postural distortion, or injury. Please visit our exercise library for a step-by-step breakdown of dozens of exercises. If you are a beginner, your workout program should be made up of 2 to 3 full body workouts per week. As you…

Is it better to do full-body workouts or target different body parts in each session? | WorkoutLabs

This really depends on what you want to achieve. Let’s look at the pros and cons of each: Pros of full-body workouts: The whole body is stimulated. The more we stimulate, the more effective the workout. Greater stimulation frequency. The more we practice, the quicker we will become good at our workouts. Eliminate “fluff.” There’s a limited amount of time to workout in so we tend to choose bigger, more compound lifts. Cons of full-body workouts: Some people just can’t bare full-body sessions…

What should I eat after a late night workout? | WorkoutLabs

Fast digesting carbohydrates and protein isolates are vital after a workout. Slow digesting proteins would be ideal just before bedtime. Cottage cheese is a great example of late night snack because it contains slow digesting proteins called casein. Products with casein are perfect right before your fast during sleep. A whey protein shake may be a great pairing with your cottage cheese as a late night post-workout snack. Avoid eating simple carbohydrates such as grapes, fruit juices or…

What are some nutrition guidelines to ensure I maintain muscle mass while losing fat? | WorkoutLabs

As a general rule of thumb, make sure you are feeding your body with, at the very least, one gram of protein per pound of your bodyweight. Taking in enough protein is absolutely vital in maintaining muscle mass. Also, keep in mind that BCAAs (branched chained amino acids) are especially important as well. These are considered the building blocks of the muscle building process and can be absorbed through supplementation or through red meats. To keep your metabolic rate revved up, eat five or…

Ask a Trainer – Your Exercse & Nutrition Questions Answered

Browse exercise and diet questions answered by our team of personal trainers and nutritionists. Ask your question, free!

How soon after a strength training workout should I eat? | WorkoutLabs

Studies suggest that the sooner your post workout meal, the better. It is debatable but it is believed that the "window of opportunity" is 30-60 minutes after your workout. As a rule of thumb, try and have your post-workout meal directly after your workout. If that’s too soon, that’s okay. Just try to have your meal before that 60-minute window has closed. As for a balanced post workout meal, a whey protein shake with fruit would be a great choice for it’s convenience and the speed of which…

What are the top exercises for toned and muscular arms and shoulders? | WorkoutLabs

Achieving a defined look in your shoulders and arms requires a precise set of acute variables and a well-planned nutrition program. You can exercise every single day but if your diet is poor then your results will be minimal at best. Some simple tips for your diet: Start your day with breakfast! Eat every 2 to 3 hours Eat a balance of your macros! Protein, complex carbohydrates, and healthy fats Drink 8 glasses of water per day Avoid processed sugar at all costs! In regards to your training…

What and how long before a cardio workout should I eat and drink? | WorkoutLabs

The nutrients that you consume before a cardio-based workout should be as wholesome and natural as possible. Avoid fried foods and processed sugar at all costs as these types of foods are slow to digest and typically lead to crashes. 2 to 3 hours before the workout, you should be consuming a larger meal that is made up primarily of complex carbohydrates and clean protein. Fats can be present but they should be minimal as they greatly slow down digestion. A chicken breast and a baked sweet…

What is the right way to bulk? | WorkoutLabs

Despite the research that recommends otherwise, "old school" bulking and cutting still persists in the fitness industry. A safe and effective alternative is a clean bulk. The old style of bulking involves more than just lifting heavy weight, it focuses on the nutritional aspect of gaining weight by dramatically increasing the amount of calories you eat. While an increase in calories is absolutely necessary in order to "bulk," many of these calories contribute to excess fat gain as opposed to…

Which exercises would help reduce fat around my thighs? | WorkoutLabs

Did you pre-determine where the fat would appear when you put it on? No, you didn't, and you cannot determine where it will disappear just because you want it to. Despite all the trendy fitness programs, you cannot spot reduce. In terms of exercises to swear by, the key to a leaner set of legs is a full body workout that is made up of compound movements. The bigger the movement, the more muscles that are activated, the more calories you'll burn. For the lower body in particular, focus on…

What is the right way to bulk? | WorkoutLabs

Despite the research that recommends otherwise, "old school" bulking and cutting still persists in the fitness industry. A safe and effective alternative is a clean bulk. The old style of bulking involves more than just lifting heavy weight, it focuses on the nutritional aspect of gaining weight by dramatically increasing the amount of calories you eat. While an increase in calories is absolutely necessary in order to "bulk," many of these calories contribute to excess fat gain as opposed to…

Should I avoid eating carbs late at night to lose weight? | WorkoutLabs

Yes and no. There are two main types of carbohydrates: Simple and Complex. Simple carbs are simple sugars that digest quickly in our system. Think candy, juice, and white enriched bread. Complex carbs are rich in fiber and take longer to break down. Examples include whole-wheat pasta, starchy vegetables, and whole-grain bread. Eating complex carbohydrates an hour or two before bed will help keep you satiated throughout the night. Keep in mind that a proper diet should be paired with an…

What is the key to burning fat while preserving muscle mass? | WorkoutLabs

Depending on your body type, this can be tricky. Notice I said “tricky” and not “impossible.” You will need to adjust your training and nutrition in order to achieve lean muscle gain while shedding fat. Continue your strength-based workouts but instead of dedicating one or two days a week to cardiovascular exercise (otherwise known as “cardio”) you should be performing high intensity intervals. High Intensity Interval Training, HIIT, is the best way to supplement your current workout to…

What is an effective way to lose excess fat on my back? | WorkoutLabs

While genetics plays a key role in where excess fat is stored on your body, with the right combination of cardiovascular exercise and strength training, you can certainly shed that excess fat from your back. For cardio, skip the hour on the treadmill. Focus on high intensity interval training, which will take half the time and allow for the maximum caloric burn. HIIT involves a set number of body-weight exercises, typically between 8 and 12. These exercises are performed in rapid succession…

What is the key to burning fat while preserving muscle mass? | WorkoutLabs

Depending on your body type, this can be tricky. Notice I said “tricky” and not “impossible.” You will need to adjust your training and nutrition in order to achieve lean muscle gain while shedding fat. Continue your strength-based workouts but instead of dedicating one or two days a week to cardiovascular exercise (otherwise known as “cardio”) you should be performing high intensity intervals. High Intensity Interval Training, HIIT, is the best way to supplement your current workout to…