| Nutrition Corner | Is bacon bad for your brain? Study links processed red meat to increased risk of dementia: New research presented at the Alzheimer's Association International Conference suggests that a diet high in processed red meat is associated with an increased risk of dementia. The study, which tracked over 130,000 adults for 40 years, is considered one of the most comprehensive linking processed meat consumption to cognitive decline. | What is The Prolon Diet? The Proton diet is a five-day fasting protocol that aims to enhance cellular rejuvenation and longevity, offering pre-packaged plant-based meals, omega-3 supplements, and an energy drink. Although fasting can provide benefits like weight loss and improved immune function, it carries risks and should be discussed with a healthcare provider before starting. | Recipe for The Day | Gluten-Free Shrimp Scampi Recipe: This gluten-free shrimp scampi recipe features juicy shrimp in a garlic-infused sauce, prepared in just 25 minutes. To make it, coat shrimp in a gluten-free flour mixture, cook with garlic, and simmer with chicken broth, white wine, and lemon juice before tossing with butter and serving over gluten-free pasta or rice. | | Lifestyle & Fitness Focus | | When you can't make it to the gym due to long hours at work, financial constraints, or other reasons, don't let it be an excuse to skip your workouts. | Building muscle at home is entirely possible with minimal equipment or just bodyweight exercises. Here are ten effective at-home workouts designed to help you build strength and muscle, all without needing to leave your living room. | 1. Bodyweight Spiderman Workout | A1. Feet-elevated Pike Pushup: 4 sets of 12 reps, 60 seconds rest A2. Alternating Split Squat Jump: 4 sets of 10 reps per leg, 60 seconds rest B1. Spiderman Crawl: 6 sets of 10 reps, 30 seconds rest B2. Spiderman Pushups: 6 sets of 10 reps per leg, 30 seconds rest B3. Single-Leg Box Squats: 6 sets of 6 reps, 60 seconds rest C1. Alternating Side-plank: 4 sets of 5 reps per side, 30 seconds rest
| 2. Bodyweight Squats and Plyometric Workout | A1. Siff Squat: 6 sets of 15 reps, no rest A2. Prisoner Hold Jump Squats: 6 sets of 15 reps, 60 seconds rest B1. Feet-elevated Pike Pushups: 4 sets of 8 reps, 60 seconds rest B2. Alternating Split Squat Jumps: 4 sets of 5 reps per leg, 60 seconds rest C1. Salute Planks: 3 sets of 5 reps per arm, 30 seconds rest C2. Body Saw: 3 sets of 10 reps, 30 seconds rest
| 3. Burpee Finisher Workout | A1. L-pullups: 5 sets of 8 reps, 60 seconds rest A2. Feet-elevated Pushups: 5 sets of 15 reps, 60 seconds rest B1. Skater Squat: 4 sets of 10 reps, 60 seconds rest B2. Single-Leg Box Squats: 4 sets of 10 reps, 60 seconds rest B3. Valslide Lateral Squat: 4 sets of 10 reps per leg, 60 seconds rest C1. Burpees: 4 sets of 10 reps, 30 seconds rest
| 4. Pullup to Failure Workout | A1. Wide-grip Pullups: 5 sets to failure, 90 seconds rest B1. Single-leg Box Squats: 4 sets of 12 reps, 60 seconds rest B2. Hip/Thigh Extension: 4 sets of 12 reps, 60 seconds rest B3. Pushup + Overhead Reach: 4 sets of 6 reps per side, 60 seconds rest C1. Forward Crawl: 5 sets of 30 seconds, 30 seconds rest
| 5. Chinup and Slider Workout | A1. Slider Leg Curl: 6 sets of 8 reps, 60 seconds rest B1. Feet-elevated Pushups: 5 sets of 8 reps, 60 seconds rest B2. Chinups: 5 sets of 8 reps, 60 seconds rest C1. Alligator Drags: 4 sets of 10 reps, 30 seconds rest
| 6. Full-body Bodyweight Workout | Warmup: Workout: A1. Glute Bridge March: 2 sets of 10 reps per leg A2. Pushups: 2 sets, as many reps as possible A3. Bulgarian Split Squat (foot on chair/box/bench): 2 sets of 12 reps per leg B1. Donkey Kicks: 2 sets of 12 reps B2. Plank to Pushup: 2 sets of 12 reps B3. Straight Leg Situp: 2 sets of 10 reps
| 7. Dumbbell Workout | A1. Bulgarian Split Squat: 2 sets of 6 reps per leg A2. Single Arm Dumbbell Floor Press: 2 sets of 8 reps per arm A3. Chest-supported Dumbbell Row: 2 sets of 10 reps B1. Goblet Squat: 2 sets of 20 reps B2. Dumbbell Pushup: 2 sets, as many reps as possible B3. Bentover Reverse Flye: 2 sets of 12 reps
| 8. Valslide Workout | A1. Sliding Reverse Lunge: 2 sets of 15 reps A2. Body Saw: 2 sets of 15 reps A3. Pushups: 2 sets of 15 reps B1. Sliding Leg Curls: 2 sets of 15 reps B2. Sliding Pike: 2 sets of 15 reps B3. Sliding Mountain Climbers: 2 sets of 15 reps per leg
| 9. Bodyweight Upper Body | | 10. Bodyweight Lower Body/Abs | A1. Bulgarian Split Squat Jumps: 3 sets of 6 reps per leg B1. Bulgarian Split Squat Countdowns: 2 sets of 21 reps (6 to 1) with iso holds B2. Straight-leg Situps: 2 sets of 15 reps C1. Glute Bridge V Walkouts: 2 sets of 6 reps C2. Straight-leg Reverse Crunch: 2 sets of 12 reps
| These workouts are designed to fit into any schedule and can be done with minimal equipment or just your bodyweight, making it easy to stay on track with your fitness goals from the comfort of your home. | | Get In The Inbox of 100K+ American Health Readers | Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product. | | | Why American Health?American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered. | Help Share American Health | Wouldn't the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they'll thank you for it! | | Send us your feedback atnew@americanhealth.com. We're ready to listen. |
|
No comments:
Post a Comment