How To Spot A Bad Supplement – Articles


“I don’t trust supplements; they aren’t regulated. I’m going to just get what I need from food.” 

I’ve heard these statements from countless person who are first embarking on a health and fitness journey. Based on the general reputation of the supplement industry, I can appreciate the initial sentiment. Although, the ideas of optimal nutrient sufficiency from our current diet and the perceived lack of regulation are both myths.1-4 Our diet is not as nutrient dense as it once was (most of us do not consume nearly as much produce as we should), and the FDA (and the FTC, for that matter) does in fact have a role in regulating the industry and its claims. 

However, the dirty laundry of the nutritional supplement industry seems never-ending. As recently as 2015, the lid was blown off of several recognizable brands and companies when it was discovered that key ingredients on the labels were missing in the products. Earlier this year, a consumer advocacy group, the Clean Label Project, exposed contaminants in several common brands. Earlier this week, headlines were swirling due to a just-released study exposing hidden and potentially dangerous ingredients (ie: pharmaceutical drugs) found in some weight loss, sexual performance enhancing, and muscle building supplements that were not listed on the label. It’s sad and scary, but not surprising, as these specific categories of supplements have been in the negative limelight for quite some time.5-7

All in all, it’s easy to understand why there is a healthy amount of skepticism. 

What’s most frustrating, however, is that the bad apple companies with shady ingredients and manufacturing shortcuts at the expense of their customers’ health end up tainting the broader perception of the industry, despite the fact that there arecompanies, like Life Time, who prioritize the customer’s health and safety above all else. The widespread confusion and distrust is why Life Time decided over two decades ago that there must be full control over formulation, ingredient selection, production, and final testing on what is offered to our members. Through carefully selected partners and rigorous quality control standards, the supplements we offer are the same ones we use for ourselves and for our families. 

As a result, our clients consistently report back amazing improvements to their health, body composition, vitality, gut function, lab work, and performance when the right, quality supplements are combined with healthy nutrition and exercise strategies. 

While it can feel overwhelming, here are a few checkpoints to use as a first-pass screening to weed out the bad guys when it comes to what you’re including in your daily routine. If you see any of the following: run. It’s a sign that the manufacturer is prioritizing their profits over your health. 

1. Cyanocobalamin: A cheap form of Vitamin B12. 

You might need to dig through both the nutrient facts label and the ingredients when looking for this name. As suggested, this form of Vitamin B12 is cost-effective for the manufacturer, but is not the active, natural form of the nutrient. In order to use the cobalamin group from the cyanocobalamin form, our liver must first remove (and eliminate) the cyanide molecule and replace it with a methyl group – an extra step that comes with some unnecessary toxic potential. Tied to heart health, mood, and energy levels, ensure that your supplementation contains the methylcobalamin form of Vitamin B12. While it’s more expensive, it’s worth it when it’s more effective and adds less of a burden on your liver. 

2. Folic Acid: Surprise, it’s synthetic. 

Most person might think of folic acid as the non-negotiable nutrient needed during pregnancy to prevent neural tube defects. Our food fortification laws require dozens of foods to have this synthetic form of folate added, but that doesn’t make it “healthy” or mean it’s beneficial for everyone. Many are surprised to learn that folic acidis synthetic and different from natural folate we require for normal physiologic development and function. Whether or not you’re pregnant, folate is needed for cardiovascular health, DNA synthesis, and prevention of certain types of anemias. Similar to the Vitamin B12 situation mentioned above, it’s key to look through the ingredients and the facts label to check the form of folate found in your supplements. Instead of folic acid, choose supplements that have a methylated folate form, often listed as 5-methyl-tetrahydrofolic acid glucosamine salt or 5-methyltetrahydrofolate. This form is readily used by our cells (does not need to be converted to be put to use) and is less likely to mask a Vitamin B12 deficiency, build up to higher-than-optimal levels in the bloodstream, or interfere with medications.And of course, if you’re pregnant or planning on becoming pregnant, be sure to work with your doctor to ensure you’re taking in the right forms and amounts of folate. 

3. Zinc oxide, cupric oxide, manganese sulfate.

For the best absorption and utilization, minerals often have to be wrapped in amino acids (protein building blocks). When they have this type of wrapping, they’re referred to as “chelated” (pronounced key-lated). 

Lower quality supplements will often have “oxide” forms of zinc and copper, as well as the sulfate form of manganese.9Chelated versions will typically have “chelate” or “bisglycinate” listed in the ingredients and on the label. When supplements contain bisglycinate, take note: it takes up a lot of physical space, so you’re likely going to be taking several capsules. 

4. Artificial Sweeteners (Sucralose, Acesulfame-Potassium), Artificial Flavors, Carrageenan, FD&C Colors and Dyes.

When it comes to colors, flavors, and sweeteners, aim to go all-natural whenever possible. From the supplement line all the way to the food offered in the Life Café, this is a theme and non-negotiable at Life Time, and for good reason. In fact, the FDA recently announced it will “de-list” seven artificial flavoring compounds currently allowed as food additives amid emerging evidence the compounds may cause cancer in animals.

Some evidence points to possible negative impacts of artificial sweeteners on gut health.10 Other research suggests that with our four-fold increase consumption in the last 50 years, artificial flavors could be a contributor to ADHD and behavioral issues, and artificial colors and dyes may even have some carcinogenic activity.11-14 Carrageenan, sometimes used in lower-quality products to enhance the texture of powders and liquids, has been tied to rheumatological and intestinal inflammation and inflammatory bowel disease.15, 16

When using powder-based supplements, higher quality options tend to use natural flavors and colors and are usually sweetened with stevia (sometimes with a gram or two of sugar to offset any bitterness) or monk fruit instead of the unmentionables.  

5. Tablets and gummies. 

The delivery method of a given supplement has significant impact in whether or not the ingredients get used by your body or just end up as expensive waste. Tablets are often compressed and glued together with binders, making them difficult to break down in the GI tract. Gummies, while a genius marketing strategy, have limited space and cannot physically contain therapeutic amounts of certain vitamins and minerals, and they almost always contain a lot of added sugar or artificial sweeteners or colors. 

Powders, gels and capsules (which are filled with powders) tend to be easier to breakdown, liberating the contents so they can be better absorbed. While they’re not as fun as the weakly vitamin-laced, ineffective candy gummies, they are a much better use of your money and efforts.  

6. Outlandish, all-encompassing claims.

Listen: When it comes to supplementation, there is no cure-all. For any company that is having you skip over the basics to instead obsess over a miracle tincture of exotic, remote-island berries, herbs and mushrooms to be taken three times a day, your “nonsense meter” should go off. 

It’s so crucial to first focus on supporting your body’s functioning with what it alreadyshould have and recognize easily: micronutrients (vitamins & minerals), omega-3 fatty acids, fiber and beneficial bacteria to start. If that’s a given, focus on healthy options that make your life easier, such as a quality protein powder made into a quick shake with organic berries and almond butter when you’re running out the door instead of hitting up the drive through for a processed and inflammatory processed food breakfast. Lastly, implement targeted nutrients or botanicals based on your individual goals, symptoms, lab work, and health status with the help of a qualified medical practitioner. If you need help prioritizing, check out the Beginner’s Guide to Supplements. 

Hopefully, this given you some solid footing in navigating the saturated and sometimes confusing world of supplements. At Life Time, we firmly believe you deserve the absolute best offerings with consistent, uncompromising quality. If you have questions about how to get started or would like to discuss a personalized plan for your nutrition approach, connect with one of our in-club nutrition coaches or e-mail us anytime at weightloss@lt.life.

 

In health,
Samantha McKinney – Life Time Lab Testing Program Manager

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Resources: 

Read More

Wesley Boy – Money Dance

Money Dance – Written & Performed by Wesley Boy Available to stream Now on Spotify, Pandora, iTunes, Tidal & more

Follow me on
Instagram – @iamwesleyboy
Facebook – @iamwesleyboy
Twitter – @iamwesleyboy
Email – iamwesleyboy@gmail.com

Read More

The world of FULL METAL FATIGUE

Welcome to the world of FULL METAL FATIGUE (FMF), the world’s newest and soon to be the highest requested active wear brand in the world. The creator and owner of this extraordinary line is none other than Antonio Juarez Jr., a dedicated entrepreneur and philanthropist that presently serves a position in the U.S Air Force. Mr. Juarez descends from Joliet, IL which is located about 30 minutes from Chicago. After almost a year of trying to develop a name for the company, FMF originally stems from a casual drinking session and good time conversations with Mr. Juarez’s family, and from that the title was born.

FMF has a ton of different surprises and great designs that is sure to capture the clothing industry and audiences abroad by storm. For FMF, quality is key and presenting a comfortable fitting design to a craving audience that loves to look good while working out are the imperative goals that stamps the company to the world. With new unique marketing techniques and digital presence, FMF is sure to captivate the entire indutry.

Admiring NIKE growing up and also witnessing UNDER ARMOUR’S reign to stardom, Mr. Juarez and the team of FMF acknowledges the challenges ahead and recognize all seasoned competition within this targeted industry, but taking a back seat role for FMF is not an option. New and modern innovative designs will be the look for FMF and supplying a happier lifestyle of clothing is mandatory to maintain a required satisfaction between FMF and its dedicated consumers! Establishing jobs and facilitating hands-on community outreach serves as missionary points for FMF, so leading the industry by example is a must for this new emerging company.

One day, FMF has the expectations of gaining government contracts to supply our military globally with active wear, and eventually the contracts of universities and professional sports teams worldwide. Buying from FULL METAL FATIGUE makes you part of a growing family and ensures that someone in need somewhere is benefiting from FMF’s philanthropy impact. Stay tuned and keep up because the beginning of 2019 is sure to become tsunami campaign for the FMF family and starving customers!

http://linkedin.com/in/antonio-juarez-942a42171

Facebook @fullmetalfatigue

Twitter @FmFatigue

Instagram @fullmetalfatigue

Read More

Skydiving Over The Palm Dubai

Skydive Dubai | Skydiving Over The Palm Dubai

Skydive Dubai is by far one of the best adrenaline rushes anyone can do.

The view as your skydiving over the palm is absolutely breathtaking, it has to be seen to be believed.

Skydive Dubai is only one of many adrenaline/thrill-seeking activities Dubai has to offer

The Skydive Dubai height I jumped from was 13,000 feet with a free fall time of approx 60 – 90 second of pure death-drying thrills.

Skydive Dubai has 2 jump locations.

1. Skydiving over the palm
2. Skydive Dubai desert campus

I haven’t yet done the skydive Dubai desert campus but it’s definitely on my bucket list.

Skydive Dubai cost is 2199 AED roughly $600 USD

I will add a link to the bottom of the post for a Skydive Dubai booking

About Dubai:

Dubai is the economic and tourist hub of the Middle East. 85% of the residents of Dubai are foreign nationals.

The economic boom of Dubai happened in the 1960s with the export of oil. Investments form a great part of the economy. Dubai is a city focused on luxury, entertainment and tourism.

Dubai is host to the world’s tallest hotel with a rating of 7 stars. Dubai is building a series of themed adventure parks called Dubailand which will form one of the world’s largest entertainment precincts.

Dubai has a massive shopping mall, one of the world’s largest. It is known as a stopover destination for tourists on long journeys and features a large amount of adventure tourism.

My Blog Site – Baihny’s Realm:
https://www.baihnysrealm.com/dubai/

Read More

Online Business Course

Online Business Course | Free Getting Started Guide

Whether your looking To Start An Online Business or simply take your existing brick and mortar business Online you will need some sort of Online Business Course to show you how to it.

Inside this quick 8min video my mentor Keala will show you one of the methods that we use inside of our own Online Business every single day.

This isn’t one of those “get rich quick scams” what my mentor offers on his free webinar is an Online Business Course, which includes step-by-step videos that show you how to set your Online Business up, even if you have never built a website or have no previous experience.

Also included inside the Online Business Course are tickets to LIVE events that are held a couple times a year in Las Vegas, in which you will get to hear from industry leaders in Online Business, Mindset Training, Digital Marketing Agency, Personal Branding & many many others.

You won’t find the information inside these Online Business Course anywhere else on the internet.

These online business courses can be used to market any type of business from coffee shops, personal trainers, hair dresses, flower shops, literally any business.

If your ideal customer has a Facebook account then you can promote to them using the training shown inside this online business course.

Also include inside this Online Business Course is access to Youtube, Instagram step by step, click by click training to help get all your social media platforms pumping.

To get started with this Online Business Course simply click the link below to save a seat at Keala webinar and make sure you attend it.

Click here for the Guide
https://www.baihnyslifestylesonline.com/no-cost-pdf1

Read More

Is Collagen Really Worth All the Hype? – Articles

 

You’ve probably gotten wind of the collagen hype, but before you write it off as just another fad, our expert coaches break down what it is, the benefits, where it can go wrong, and how you can add the right type of quality collagen into your eating plan. 

What Is Collagen?

Collagen, the uncooked form of gelatin, is the major structural protein that forms the connective tissue and extracellular matrix of the human body. Collagen is the durable, supportive material that gives our bones, organs, skin and connective tissue shape, flexibility and strength. About 90% of our organic bone mass and about 80% of our skin is made of collagen. [i]

Structurally, collagen is a tough, fibrous form of protein that isn’t well digested by humans unless it’s cooked or simmered for many hours to “release” it’s repeating amino acid peptides of glycine-proline-x (where “x” can be any amino acid). In order to get enough collagen, we must consume an adequate amount of bony fish, fatty fish, the skin of chicken or cuts of meat that have the connective tissue slow-simmered into the broth. 

Why Does It Matter? 

We all need enough protein to sustain the integrity of our tissues, skin and digestive system. If you aren’t getting enough collagen in your dietary plan, you could be missing out on a variety of benefits. 

Younger, suppler skin.

Have you been disappointed by the latest “age-defying” topical serums and lotions, or frightened by the cost of other cosmetic procedures that promise more youthful skin? Then you’ll be pleased to know this: several studies have shown that oral supplementation with collagen peptides significantly improves skin hydration and elasticity, and significantly reduces wrinkle depth in as little as a few weeks. [ii] [iii] [iv]

Using collagen peptides as a supplement has also been shown to have a beneficial effect on cellulite morphology, essentially helping to smooth out the uneven protein matrix that supports our skin. [v] 

Leaner and more muscular body.

The benefits of protein supplementation in active individuals are well-researched and well-known. And now we find that collagen peptides may offer unique benefits to elderly men with age-related muscle loss (sarcopenia). One double-blind study showed that daily collagen peptide supplementation, in combination with resistance training, improved body composition and increased muscle strength in elderly sarcopenic men when compared to the placebo. [vi] The men taking collagen peptides after their workouts gained more lean mass and lost more fat mass than those who didn’t receive additional collagen peptides postworkout.

More durable joints.

Whether you have stiff joints, tight tendons or frequent and intense training sessions that put stress on the joints, you may benefit from a daily dose of collagen peptides. Over the span of a few months, collagen peptide supplementation appears to promote structural integrity and mechanical properties of tendons. [vii] Collagen peptides have also shown potential as therapeutic agents to support management of osteoarthritis and joint health. [viii] [ix]

Healthy gut.

Like our skin, the lining of our digestive tract is technically an external surface of the body. The lining acts as a vital barrier to protect us from pathogens and other substances. Thus, it’s important to keep it healthy and intact. The amino acids found in collagen are also uniquely supportive to the health and integrity of our digestive lining, not just our skin. [x]

It’s not just an old wives’ tale that soothing bone broth is a helpful method of easing illness and promoting the strength of our immune system (by way of a healthier gut).

Better sleep.

Few things can make us look or feel younger and more energetic than a solid night of sleep. And while there are hundreds of sleep remedies available — and dozens of over-the-counter medications that promise more restful sleep — what if a real solution could be part of your bedtime snack?

Choosing a Quality Collagen: 

With so many benefits, it’s important to choose a high-quality collagen supplement. When looking for a quality collagen supplement, Coach Anika recommends looking for one that has minimal (and recognizable) ingredients and is low in sugar. It should also be manufactured in a GMP-certified facility (GMP stamp should show on bottle) to verify its safety. While Coach Anika is a huge fan of our Chocolate- and Vanilla-flavored Collagen, she most recently enjoys our new flavorless Collagen that is now available online and launching in clubs later this month. The best part about this one? The unflavored supplement will make it easy to add to lower-protein foods such as organic, gluten-free oatmeal; coffee; and homemade soups.

If you’re just getting started with collagen, our coaches recommend taking 10 to 20 grams a day (½ to 1 scoop for 3 to 4 weeks) as this regimen is a good starting point to begin seeing changes. 

If you’re unsure about how to add collagen into your eating plan, try adding the powder supplement to some of the following foods and beverages:

  • Coffee and Smoothies
  • Desserts
  • Soups
  • Pasta Sauces 

While the ways you can add collagen into your eating plan are seemingly  limitless, be sure to check out some of our dietitians’ favorite collagen recipes here. If you discover any new ways to incorporate collagen into your diet, be sure to share your ideas with us! 

 

– Life Time Weight Loss Staff

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

References: 

[i] https://www.ncbi.nlm.nih.gov/books/NBK21582/

[ii] https://benthamopen.com/contents/pdf/TONUTRAJ/TONUTRAJ-8-29.pdf

[iii] http://www.jmnn.org/article.asp?issn=2278-1870;year=2015;volume=4;issue=1;spage=47;epage=53;aulast=Borumand

[iv] https://www.ncbi.nlm.nih.gov/pubmed/23949208

[v] http://online.liebertpub.com/doi/pdf/10.1089/jmf.2015.0022

[vi] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/pdf/S0007114515002810a.pdf

[vii] https://www.ncbi.nlm.nih.gov/pubmed/16161767

[viii] https://www.ncbi.nlm.nih.gov/pubmed/24852756

[ix] https://www.ncbi.nlm.nih.gov/pubmed/20401752

[x] http://www.pathophysiologyjournal.com/article/S0928-4680(00)00045-6/pdf

 

Read More

Best amazon WordPress plugin

Best amazon WordPress plugin is a new WordPress plugin that helps you build Amazon product websites in minutes, not hours, allowing you to build more, promote more and make more money than ever before! This Amazon affiliate plugin can save you a lot of time when creating product review websites as it has the ability to add Amazon products and associated reviews to your site in bulk.

You can choose the product information that you want to show your visitors. The search and administration functions are set up very well and it builds your Amazon affiliate ID into the product links. Most popular WordPress plugin uses flexibile HTML templates that you can use to tweak how the data is displayed to your users. Make money on amazon with this amazing plugin.

See here for more information : http://www.mjnme.org

Read More

Sachi and Sarka are European female artists


Sachi and Sarka are European female artists, who have started a music duo called L.O.A.T., based in New York. Sachi is also half Japanese. Both of them are in their twenties. They produce music, write lyrics and sing more then 8 years. Their songs are authentic and full of emotions. The style is alternative pop/hip hop with rap and signing. One of their songs is called It’s 12:21. They made a music video for this song, which is available here:

https://loat.pb.online/

https://loatmusic.bandcamp.com/

Read More

Strength Training: Total Body vs. Splits – Articles

One of the most common questions I have heard in the 20+ years I’ve been in the fitness industry is, “Should I do total-body workouts or training splits (splits for short)?” It doesn’t matter if it is asked from a fitness enthusiast who has been working out for six months or six-plus years, the question gets asked all the time, so I will answer it in this article.

Before getting into the answer I will first define what full-body and split workouts are. Then I will go over the pros/cons of each and when/why I suggest using them. Finally I will give a few examples of each so you can try them in the future.

Regarding definitions, a full-body workout involves most, if not all, of the major muscles in the body from head to toe. Major muscle groups like chest, back, shoulders, glutes, quads and hamstrings are trained in these workouts. If time permits, sometimes smaller muscle groups like biceps, triceps and calves are included as well.

Splits divide the body into either sections/parts of the body, movement patterns or specific muscle groups. An example of a split dividing the body into sections/parts would be an upper-body/lower-body split. This means the body is split into two different parts (the body is divided into upper and lower halves in this case). On one day you would train only the muscles of the upper body, and then work the muscles of the lower body the other day.  

An example of a movement pattern split would be training upper-body exercises that move in the horizontal direction on one day (rows, chest presses, flies, etc.). The second day, leg exercises could be trained (you can divide these up into hinge movements or squat movements if you lift legs on multiple days). On the third day, exercises that move in the vertical direction (shoulder presses, side raises, pulldowns, etc.) would be used. 

Regarding doing a split workout with muscle groups, it is simply training 1 to 3 muscle groups each session. An example of a muscle group split would be the following: Monday: Chest, Tuesday: Back, Wednesday: Shoulders, Thursday: Legs, Friday: Arms.


The pros of total-body workouts are as follows:  

  • They are nice for person who only have 2 to 3 days/week that they can train. This can be really important during heavy travel times.
  • They work well for person who don’t have time to do cardio outside of their training sessions.
  • They usually burn more calories than training split workouts do because more and larger muscle groups are trained.
  • They decrease the chance of having muscle imbalances as most, if not all, major muscle groups get trained.
  • They work well for person starting fitness programs as these person don’t need lots of exercises to target each muscle group.
  • Females tend to like training the total body more than men.

The cons of total-body workouts are the following:

  • They are usually the longest workouts to do because so many muscles are being trained.
  • It is difficult to increase training volume (total amount of work being done) over time without making the workout really long.
  • Usually no more than 3 sets/exercise can be used due to training length time (if you do more, you will run out of time or the workout will take too long).
  • They can increase potential of overtraining as lots of work is being done each session.
  • A muscle and/or movement pattern that needs additional work might not get the needed work due to lack of time.
  • They can be very hard to complete because of time being spent working out or overall exertion during the workout.
  • Training the same large muscle groups on consecutive days can have a negative impact on recovery in some person.
  • Some person find these workouts boring as most of the exercises are basic.
  • Men usually dislike total-body workouts.

The pros of training splits are the following:

  • person who have more training experience can benefit from them as more training volume is often needed to keep making progress. Splits allows you to use multiple exercises for each muscle group.
  • person who can and want to train more frequently during the week on a consistent basis can benefit from splits.
  • If certain muscle groups need more individual work, training splits are often needed.
  • While a person needs more days to train during the week to make training programs effective, there is more time to work on individual muscle groups within the workout as other muscle groups might not be trained that day.
  • It is easier to do more than 2 to 3 sets/muscle group during each workout using training splits because there is more time to train in each workout.
  • You can train on consecutive days with minimal negative impact on recovery due to different muscle groups being trained on different days.
  • These workouts often take less time than total-body workouts and allow additional time for cardio and core work to be done.
  • You can do more than 2 to 3 sets/exercise as you have more time to train.
  • Men often prefer to train this way.

The cons of training splits are the following:

  • person often have good intentions to do more workouts, but they end up skipping 1 or 2 workouts so muscle groups are often missed. This is common in men; legs are often missed.
  • Training splits can cause muscle imbalances if some muscles are trained more often than others.  For example, person often train muscle they can see (chest, shoulders, arms and quads) more than muscles they cannot see (back, hamstrings, glutes and calves) causing muscle imbalances.
  • The total calorie burn usually isn’t as high as total-body workouts as fewer muscle groups are trained.
  • Women usually dislike split workouts compared to men.

Over the years I have used total-body workouts, splits and combinations of both with a wide variety of clients. 

 

I have used total-body workouts with person who have limited time to train. As discussed above, if a person struggles to get into the gym 2 to 3 times/week, it makes sense to use total-body workouts. Also, if person have fat loss goals, total-body workouts can be really effective as they burn more calories than splits do. Finally, if someone is new to training, total-body workouts can be really effective as they need more practice on doing basic exercises for neurological reasons (This is a fancy way of saying they need more practice lifting) and don’t need as much training volume initially.

I usually use splits on person who have no trouble getting to the gym more than 4 times/week. These person usually have goals of increasing muscle size, strength or both, so more training volume (either through increased exercises/muscle group or sets/exercise) is needed. Also, these person have usually been lifting for over two years so they do need more volume to continue to see results.

One opportunity that is often missed by many fitness enthusiasts is that they think they can do only one or the other. However, there is no reason why both can’t be used either over 3-5 days Total Body/Split Hybrid). There are examples of this in the table below.

Here are 12 different examples of different ways you can use total-body workouts, training splits or a combination of both over the week. There are MANY examples in addition to the ones below that can be done, so I am just showing you a few:

 

Workout Option

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

2X/Week Total Body

Total Body

 

Total Body

 

 

 

 

3X/Week Total Body

Total Body

 

Total Body

 

Total Body

 

 

*3-Day Training Split

Upper Body

 

Lower Body

 

Upper Body

 

 

**3-Day Training Split

Upper Body (Vertical)

 

Lower Body

 

Lower Body (Horizontal)

 

 

***3-Day Training Split

Back & Biceps

 

Legs

 

Chest, Shoulders & Triceps

 

 

*4-Day Training Split

Lower Body

Upper Body

 

Lower Body

Upper Body

 

 

**4-Day Training Split

Lower Body (Hinge)

Upper Body (Vertical)

 

Lower Body (Squat)

Upper Body (Horizontal)

 

 

***4-Day Training Split

Chest & Triceps

Back

 

Legs

Shoulders & Biceps

 

 

***5-Day Training Split

Chest

Back

Shoulders

Legs

Arms

 

 

3-Day Hybrid

Upper Body

 

Lower Body

 

Total Body

 

 

4-Day Hybrid

Upper Body

Lower Body

 

Total Body

Total Body

 

 

4-Day Hybrid

Upper Body (Vertical)

Lower Body

Upper Body (Horizontal)

 

Total Body

 

 

*Represents a Body Section Training Split

**Represents a Movement Training Plane Split

***Represents a Muscle Group Training Split

 

Hopefully after reading this article you understand the differences between total-body workouts and splits as well as what the pros and cons are. Based on how much time you have to train and what your training goals are, try the above examples of both. In fact, for best results, try each of the 12 examples over the course of the year (one/month) based on how many days you can work out each month. Give them an honest try, and see which one you like the best and which one gets the best results for you!

In health, Corey Grenz — Program Specialist and Master Trainer — Life Time, Chanhassen 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

Read More