Category: Fitness

To ever have a chance of seeing your six-pack, you need to keep a healthy diet and do the right kind of training. What ‘the right training’ actually looks like, however, goes against pretty much everything we’ve ever been told about working our abs. Here’s exactly how—and how often—you should work out in order to make that six-pack pop.

Your Abs vs. Your Core

When you think of the coveted six-pack, you probably picture a group of muscles called the rectus abdominus, which cover the front of your mid-section. However, these six-pack muscles are just one piece of your core. The collection of all of the muscles that surround your trunk, your core also includes the internal and external obliques (which run along your sides), the erector spinea (which covers the length of the back), the transverse abdominus (beneath the obliques), and the quadratus lumborum (beneath the erector spinea in the low back). So, before we go any further, let’s get one thing straight: Though the words ‘core’ and ‘abs’ are used interchangeably all the time, they’re not the same thing.

Abs Workouts vs. Core Workouts

If you really want a ripped middle, you’ve got to train more than just your abs! Not only should you be training all five core muscles together, but you should be doing so in all three planes of motion (forward-and-backward, side-to-side, and rotational), says Brooklyn-based coach Keita Minakawa C.S.C.S., FRCms. And that means doing a variety of exercises—not just a crazy-long plank or a hundred crunches. “Human beings move through three-dimensional space and our muscles need to be able to support the movement,” he adds. Here’s what a proper 360-degree core workout might look like:

• bear walks (forward-and-backward plane)
• side planks (side-to-side plane)
• wood-chops (rotational plane)

When you train all your core muscles in all planes of motion, not only do you develop a more functionally-fit body, but a more visible six-pack, too. The more muscles you train, the more calories you burn and the more muscle mass you can build.

Training For A Six-Pack

Before you even think about doing full-on core workouts, make sure your overall training program focuses on big, compound exercises like squats, deadlifts, and overhead presses. These full-body moves fire up all of your major muscle groups, including your core, and should be considered your core strength foundation.

Related: How Many Times A Week Should You Strength Train?

In addition to these foundational moves, Minakawa recommends also doing two or three core-specific exercises three days per week. (Do them before hitting the barbell for your big lifts.)

Like with any other muscle group, give your core muscles at least 24 hours of rest in between workouts that include these core-specific moves, adds Dallas-based trainer and dietitian Tim McComsey C.P.T., R.D.

Also like any other muscle group, you can’t expect your core to grow stronger (or bigger) without following the principle of progressive overload. To continually challenge your muscles, rotate in new core exercises, increase the resistance, and/or churn out more reps as you’re able.

To make your training more effective, watch out for what Minakawa calls ‘abdominal hollowing,’ when you suck your stomach inward while exercising. Not only does this take the emphasis off your core muscles, but it can put undue pressure where you don’t want it, like on your spine. Instead, imagine you’re about to be punched in the stomach and brace your core. “Abdominal bracing engages all of the core muscles at once,” he says.

The Cardio Factor

Of course, showing off visible abs requires whittling down your body fat percentage. In addition to strength and core-specific training, you’ll need to commit to regular cardio to drop body fat and reveal that six-pack, says McComsey. Start out with three or four days of 40 to 60 minutes of steady-state cardio at about 65 percent of your maximum ability. From there, add in 10 to 15 minutes of high-intensity interval training two to three times per week. “If your body fat levels are stuck, HIIT will really turn the burn up a notch,” he says.

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Whatever your fitness goals are, you’ve got to want them bad to turn them into reality. Every workout, every meal, every rep either drives you towards excellence or gets in your way.

Ultimate BodyTech Athlete contest winner Matthias McKinnon pursues every gain ferociously, forever committed to going harder and growing stronger and faster. Watch him train and feel the motivation course through your veins.

Matthias trusts BodyTech to power every last rep, fuel his recovery, and keep him on the fast-track to victory. Follow @matthiasmckinnon on Instagram for daily motivation.

Switching up your workouts is both physically and mentally beneficial. One caveat, though: You don’t want to skimp on strength training. Not only does strength training help us build muscle, but it also revs our metabolism and protects us from injury so we can live freely and be agile for as long as possible.

“Strength training is beneficial in so many ways beyond aesthetics,” says Dan Giordano, D.P.T., C.S.C.S., co-founder of Bespoke Treatments. “It can boost dopamine and endorphin production, improve cardiovascular health, and slow bone loss.”

This makes strength training even more important as we age. “As we get older, the loss of bone and muscle makes necessary daily activities increasingly tricky,” says Charlee Atkins, C.S.C.S., founder of Le Sweat. And it happens earlier than you think: Around age 30, we all start losing muscle mass, eventually making simple tasks more difficult.

So, yeah, no matter how many candles are on your birthday cake or where you’re at in your health and fitness journey, you’ll do well to rely more heavily on weights—especially if you’re dealing with any of the following four issues.

1. You’re In Pain

Throughout our everyday lives, our body undergoes various types of stress, whether from work, playing with kids and pets, or participating in recreational sports. Often, these stressors leave us in pain. Whether you have joint pain or are constantly plagued by aches, building strength can help you overcome it and move pain-free. “The stronger we are, the more resilient our body is to these stressors and activities,” says Zach Murray, C.S.C.S. “Strength training can improve many factors that may lead to both acute and chronic pain, including poor and repetitive movement patterns, muscle imbalances, and even running efficiency.”

2. You’re Not Seeing The Results You Want

If you never miss an early morning spin class or after-dinner run, you deserve a high-five for living an active lifestyle. But if you’re sticking to a healthy diet and exercising regularly, and you’re still not seeing the physique results you’re after (especially if you want a defined, lean look), it’s a red flag. “If your current workout isn’t giving you the results you want, specifically concerning muscle definition, it’s time to strength train more, or lift heavier weights,” says Atkins.

If you’re doing only cardio or bodyweight moves, or lifting the same old weight as always, your muscles don’t get the stimulus they need to keep adapting and growing. If you want to truly change your physique, you have to continue overloading your muscles with more weight.

3. You’re Feeling Down

While it not may not be a silver bullet for mood disorders, resistance training is associated with a significant reduction in depressive symptoms, according to a paper published in the journal JAMA Psychiatry. “Resistance training has repeatedly been proven to be an effective intervention for decreasing symptoms of mental disorders such as depression, anxiety, and addiction,” says Murray. “Not only do the physiological by-products of strength training—such as increased release of endorphins—help to improve mood, but the very act of getting stronger and achieving physical goals not previously possible can improve confidence and self-image.”

Related: Can Your Diet Make You Depressed?

4. Your Metabolism Is Sloth-Like

Feel like no matter what you do, your sluggish metabolism is holding you back from reaching your weight-loss or fitness goal? Research shows that a regular weightlifting routine can help. You see, for a number of hours after a typical strength-training session, your body continues to use more energy than usual in order to recover. (The process is called excess post-exercise oxygen consumption, or EPOC, but you’ve probably heard it referred to as the ‘after-burn’ effect.)

Related: How Much Do Genetics Factor Into The Speed Of Your Metabolism?

One research study showed that after strength training for 100 minutes, women’s metabolic rates stayed elevated (by about 4.2 percent) for the next 16 hours, resulting in an average of 60 extra calories burned. Sixty extra calories burned multiple times every week can certainly add up over time, increasing the average total number of calories you torch and upping your metabolism.

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Creatine is one of the most popular supplements in sports nutrition. A fan favorite since Olympic athletes started using it in the early 1990s, creatine is a naturally-occurring compound in the body that’s found primarily in our muscles (though smaller amounts are also stored in the brain, kidneys, and liver), and helps our cells produce energy.

How Creatine Works

Our cells store a form of creatine called creatine phosphate, which helps those cells churn out chemical energy called ATP (adenosine triphosphate). It keeps ATP levels high during quick, high-intensity exercise like powerlifting or sprints. It also helps replenish our cells’ ATP stores during rest periods and after workouts.

Creatine’s long history in the supplement world also makes it one of the most studied supplements out there. According to The International Society of Sports Nutrition (ISSN), creatine is highly effective for improving athletic performance and recovery, and safe for long-term use. In fact, supplementing with creatine—specifically a popular form called creatine monohydrate—can lead to an eight percent increase in strength and 14 percent improvement in muscle endurance on average, says Marie Spano, M.S., R.D., C.S.C.S., C.S.S.D., sports nutritionist for the Atlanta Hawks, Braves, and Falcons.

Related: 11 Sports Nutrition Supps That Taste Like Candy

Creatine doesn’t just benefit athletes and gymgoers, though. It also acts as an antioxidant, supports healthy cholesterol, and boosts brain function. “It’s recommended that everyone consume a diet with at least two to three grams of creatine per day, just for the general health benefits,” says Richard Kreider, Ph.D., author of the ISSN’s position paper on creatine and executive director of the Human Clinical Research Facility at Texas A&M University.

Creatine Timing

When creatine first hit the performance supplement scene, many athletes used it as a part of their pre-workout regimen. Just drop a scoop in a protein shake or pre-workout supp, hit the gym, and let the magic happen. Recent insights, however, suggest creatine may be more effective when taken post-workout.

Though the research on creatine timing is still developing, one 2013 study published in the International Journal of Sports Nutrition found that recreational bodybuilders who took creatine after their workouts experienced superior gains in lean body mass and strength than those who took it before.

Researchers and experts agree that creatine gets to the muscle stores more efficiently when taken with carbohydrates as a part of a post-workout meal, when our body is primed to shuttle nutrients to our recovering muscles, says Spano. A spike in blood glucose (the sugar our body turns carbs into) signals our body to produce insulin, the hormone that then shuttles that glucose to our cells. As the glucose gets shuttled into our cells, so does the creatine.

Adding protein to the equation only increases this effect: “Simple sugars ingested with protein increase glucose and insulin to a greater degree,” says Kreider. This carb-protein combo also replenishes muscle glycogen (stored energy from sugar) and stimulates protein synthesis (the process through which muscles repair and grow).

Yep, this means creatine may be most effective when taken alongside a carb- and protein-filled snack or meal after you work out instead of alongside your pre-workout on your way into the gym.

How Much Creatine You Need

Kreider recommends eating one to 1.5 grams of carbohydrates and 0.25 to half a gram of protein per kilogram of bodyweight to promote recovery after exercising. (That’s something like a chicken breast, a large banana, and a cup of brown rice for a 170-pound man, and half a chicken breast, a large banana, and half a cup of brown rice for a 130-pound woman.)

Related: The Perfect Post-Workout Snack For Your Fitness Goals

Then, pair that post-workout fuel with between three and five grams of creatine.

To Load Or Not To Load?

The OG information on creatine suggests beginning supplementation with a ‘loading period,’ during which you take a higher dose to quickly build up the levels in your muscles. A typical loading period looks something like five grams four times a day for five to seven days.

Recently, though. the importance of creatine loading has become a point of contention among experts.

When supplementing to boost your performance, a loading phase can help you start seeing positive effects sooner. “If you only take three to five grams a day, it will take you four to six weeks to increase muscle levels and see significant effects on training,” says Kreider.

When supplementing to reap creatine’s general health benefits, though, a loading phase won’t be the end-all-be-all. “According to some of the top creatine researchers, you don’t have to load,” says Spano. “It will build up the creatine stores in your body faster, but it isn’t necessary.”

Ultimately, whether you load or not depends on how quickly you want to see results.

The Creatine-Dehydration Myth

Let’s clear up one more thing while we’re at it: Contrary to popular belief, you do not need to drink more water when supplementing with creatine. “Creatine does not dehydrate you,” says Spano. It’s a total myth! In fact, peer-reviewed literature shows that creatine supplementation does not cause dehydration-related kidney issues, affect muscle or liver enzyme function, or increase muscle cramping or gastrointestinal distress. In fact, creatine actually promotes fluid retention, Kreider says.

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If you want to burn the most calories in the least amount of time, you should go for a run—right? For the average person, after all, running at a 10-minute-mile pace burns about 740 to 872 calories per hour.

That’s a lot of calories, but believe it or not, there are plenty of other workouts that can be equally—if not more—effective.

“The amount of calories burned in a given type of exercise depends on the amount of muscle mass engaged,” explains Nick Clayton, C.S.C.S., a spokesperson for the National Strength and Conditioning Association (NSCA). “The more muscles working, the more calories burned.”

Do them correctly and these seven workouts will get you to sizzle city.

1. Outdoor Bicycling

755 to 890 calories burned per hour

You’d think you’d expend less energy using equipment than you would using just your body, but biking actually requires more energy than running. “In running, your muscles—which are elastic—have a lot of recoil,” explains Pete McCall, C.S.C.S., an exercise physiologist with the American Council on Exercise (ACE). “When you hit the ground, the tissue lengthens and then recoils, which helps propel you.” (Think of a stretched rubber band snapping back into place.)

Without the ground to ‘snap’ your muscles back every time your foot hits the ground, though, cycling requires a lot more constant effort. Plus, “cycling engages the entire lower body, as well as the core and upper body, which provide stability and assist with harder efforts, such as out-of-the-saddle sprints and climbs,” says Clayton. This also increases your calorie burn.

Pro tip: To burn maximum calories, you need to maintain a speedy clip—between 14 and 15.9 miles per hour (a fast, vigorous effort), according to the American College of Sports Medicine (ACSM). Don’t worry if you’re not able to quite maintain that pace, though. “It’s all about how hard you’re working based on your current health and fitness level,” says Clayton.

2. Swimming

755 to 890 calories per hour

If you’ve ever swam laps, you know that just four can feel harder than running four miles. “When you’re running, there’s not much resistance working against you,” says McCall. “When you’re swimming, though, you have to break the surface tension of the water with every stroke and propel your body forward through the water.”

Not only does this make swimming more taxing, but moving through the water is way better for your joints that pounding the ground or repetitively spinning on a bike, adds Clayton. Not to mention, swimming fires up just about every muscle in your body.

Related: It’s Super-Trendy To Strength Train Under Water—Should You Try It?

Pro tip: You need to be consistent and efficient to earn your burn in the water (no pausing each time you hit the wall!). “It’s okay to use flippers to help you move if you need to,” says McCall.

3. Kickboxing

777 to 916 calories per hour

Certain types of martial arts—including kickboxing, judo, jujitsu, karate, tae kwon do, tai-bo, and Muay Thai—can burn tons of calories, especially when you’re sparring.

“When you’re sparring, there’s a reactive element that you don’t get in other sports like running, swimming, and cycling,” explains McCall. “You’re at a higher state of awareness and a higher state of readiness because you don’t know what your opponent’s going to do. Your entire body is engaged.”

Pro tip: The key here is to spar at a solid pace. “Performing drills versus hitting gloves versus actual ‘combat’ all have different effects on intensity and adrenaline,” explains Clayton. Imagine the difference between practicing your kick form and fighting someone—it’s a big one.

4. Stationary Bicycling

 830 to 979 calories per hour

Unlike outdoor biking, you’re never coasting down a hill—or being pushed by the wind at your back—when riding a stationary bike or taking a spin class. Because of that, a vigorous effort (around 161 to 200 watts, or 15 to 20 miles per hour) works you harder than biking outdoors, says McCall.

Pro tip: In a spin class, resistance matters most. “If you’re not really hiking up that resistance, you’re not really doing that much extra work,” McCall says. Instructors typically coach you to spin at a fast pace—like 130 beats per minute—to keep up with the music, but that can be very difficult to sustain. As long as you’ve got the resistance cranked up, you don’t have to be going much faster than 70 to 90 revolutions per minute, he explains.

5. Jumping Rope

 890 to 1050 calories per hour

Jumping rope is basically running in place that uses your entire body. “Just adding in your arms adds a lot of extra work,” explains McCall. “It’s also easier to maintain a faster pace than running while jumping rope.”

According to the ACSM, maintaining a moderate pace of 100 to 120 skips per minute (with a plain, two-foot bounce) burns about 14 to 17 calories per minute. If you can up your pace to 120 to 160 skips per minute, you’ll burn an additional calorie or two per minute.

Pro-tip: McCall recommends jumping rope in intervals—like 90 seconds of high-intensity jumping followed by 30 seconds of rest. This will spike your heart rate and help your body burn even more calories.

6. Rowing

 906 to 1068 calories per hour

Rowing is such a huge calorie-burner because it engages your entire body. “If you’re doing it right, your legs, core, and upper body have to work hard,” says McCall. The more muscles you use, the more oxygen you consume—and any time you can increase oxygen consumption by using more muscles, you increase your overall energy expenditure, he says.

Related: 4 Rowing Workouts That’ll Make You Feel Like A Beast

Pro-tip: To maximize your calorie burn on the rowing machine, you need to row at a power of about 200 watts, according to the ACSM. “But, again, it depends on fitness level and efficiency,” says Clayton. As long as you’re working at a level that feels intense to you, your effort will pay off.

7. Boxing

 966 to 1139 calories per hour

Like martial arts, sparring in a boxing ring has that reactive element that puts your body on high alert. Plus, you’re doing a ton of lateral, forward, and backward movement.

Pro-tip:  “You generate more muscle force when you hit something than if you’re shadowboxing,” says McCall. Spar with a coach or trainer to bring more of your upper body into the workout.

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Branched-chain amino acid (BCAA) supplements have long held a special place in the hearts of bodybuilders and endurance athletes alike. But recently, essential amino acid (EAA) supplements have started cropping up everywhere, threatening to edge out BCAAs as fitness enthusiasts’ go-to sports supplement.

Is one really better than the other? Which supplement is right for you? Here’s everything you need to know about the two popular sports supplements.

Amino Acid Basics

The proteins that make up our muscles are in a constant state of turnover; as old proteins degrade, we produce new proteins to take their place. When the number of proteins being created exceeds the number of proteins breaking down, your body ‘grows,’ and you build muscle mass (this is called an anabolic state). When the number of proteins breaking down exceeds the number of proteins being created, though, the entire body enters a state of breakdown and you may lose muscle mass (this is called a catabolic state).

Related: Exactly What To Eat (And Drink) After A Workout To Boost Recovery

If you’re working out to build muscle and perform at your absolute best, you want your body to spend as much time as possible in ‘grow’ mode. Thing is, exercise typically shifts it into ‘breakdown’ mode. That’s where amino acids come in. To repair proteins and produce new ones—and ultimately boost your ability to pack on muscle—after exercising, your body needs an adequate amount of protein building blocks, molecules called amino acids.

There are 20 different amino acids total. Nine of them are considered ‘essential,’ which means our bodies can’t produce enough of them on its own and we have to get them via food and/or supplements. These essential amino acids (EAAs) include isoleucine, leucine, valine, lysine, methionine, phenylalanine, threonine, histidine, and tryptophan.

Of those nine EAAs, three are known as the branched-chain amino acids (BCAAs) and play unique roles in muscle protein synthesis (the process of repairing and building muscle). The three BCAAs are isoleucine, leucine, and valine.

In addition to supporting the muscle-building process, two of these amino acids (isoleucine and valine) can also be used as energy sources during endurance exercise, when muscle glycogen (one of our bodies’ main sources of fuel) gets used up, says Kelly Pritchett, Ph.D., R.D., C.S.S.D., assistant professor of sports nutrition at Central Washington University and national media spokesperson for the Academy of Nutrition and Dietetics.

BCAAs vs. EAAs

According to the Essentials of Strength Training and Conditioning, 4th ed., our muscles are especially receptive to amino acids for up to 48 hours after we exercise—hence why amino acid supplements have become intra- and post-workout staples of so many fitness enthusiasts.

A recent study published in Frontiers in Physiology found that ingesting 5.6 grams of BCAAs after a strength-training session lead to 22 percent greater muscle protein synthesis. However, a review published in the Journal of the International Society of Sports Nutrition purports that you need an abundant supply of all the EAAs—not just BCAAs—to stimulate muscle protein synthesis.

A number of research studies, in fact, support the idea that all of the EAAs play key roles in repairing and building muscle, and that supplementing with EAAs may stimulate muscle protein  just as much as supplementing with a whole protein source that contains the same amount of those EAAs (like whey protein or chicken breast).

So, Which Supplement Should You Take?

EAAs and BCAAs both impact your ability to be strong and fit. In a perfect world, you’d get all your EAAs and BCAAs from whole foods. (Animal-based proteins like meat and dairy are the richest sources, while plant proteins—with a few exceptions—may be lacking in one or more EAA, making it critical for herbivores to mix up their protein sources.) That said, many of us struggle with eating enough healthy, whole foods to meet our amino acid needs—and it’s even more difficult if we exercise a lot. “If we are talking about people who train at a high level, meeting your requirement for protein and EAAs on a daily basis may be challenging,” says Brian Tanzer, M.S., C.N.S., Manager of Scientific Affairs at The Vitamin Shoppe. That’s where a BCAA or EAA supplement comes in.

Related: 7 Protein-Packed Breakfasts Trainers Love

According to Tanzer, both BCAA and EAA supplements can support muscle growth and recovery from training. However, BCAAs are better suited for people who meet their total daily protein needs, while EAAs are best for those who typically fall short.

The International Society of Sports Nutrition recommends active adults aim for 1.4 to two grams of protein per kilogram of body weight (your weight in pounds divided by 2.2) per day. That’s between about 95 and 136 grams of protein per day for someone who weighs 150 pounds. If you get the proper amount of protein but want to support your muscles after working out, go for a BCAA supplement. If you eat less than 1.4 grams of protein per kilogram of your body weight, try EAAs.

Pin this handy infographic to keep your amino acid facts straight:

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This article was written by Vera Tweed and originally published in Amazing Wellness magazine. It has been edited for What’s Good. 

Sometimes called the ‘sunshine vitamin,’ vitamin D is produced in your skin when it’s exposed to sunlight’s UVB rays. Technically a family of compounds that includes vitamins D1, D2, and D3, this fat-soluble vitamin is known for several important functions. Its main claims to fame: regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Getting ample D is crucial for the normal growth and development of bones and teeth, and to improve resistance against certain diseases.

However, D’s story doesn’t end with bones and immunity! According to a review published in the Journal of the American Academy of Orthopaedic Surgeons, vitamin D supplementation may help boost performance and muscle strength, and reduce injury in athletes.

Research suggests the vitamin plays a role in protein synthesis, muscle function, and the regulation of our skeletal muscle. (Specifically, it seems to help increase the size and amount of type-II muscle fibers, which are responsible for strength and power.) In one study, athletes who took vitamin D supplements increased upper and lower body strength more than those who took a placebo.

Related: 7 Signs You Have A Vitamin D Deficiency

What’s more, a study of vitamin D-deficient athletes found that those who took 5,000 IU per day increased their vertical jump height more than those who didn’t. Plus, U.K. Royal Marine recruits with the lowest D levels had a 60 percent higher incidence of stress fractures than those with the highest levels. “With higher serum levels of vitamin D playing a role in muscle strength, injury prevention, and sports performance, it’s essential for individuals to ensure they’re getting an adequate amount of vitamin D,” said lead study author and orthopedic surgeon Geoffrey D. Abrams, M.D., of Stanford University.

Considering about 77 percent of Americans are estimated to be vitamin D-deficient, this information matters for any of us trying to live an active, healthy life. The U.S. government recommends adults get 600 IU of vitamin D every single day, though some people may need more based on their current levels and where they live. Aside from sunlight exposure, you can also find it in certain foods, including fatty fish, eggs, and UV-treated mushrooms. If you’re concerned about your D levels, talk to your doctor about checking your levels with a blood test and consider adding a supplement to your routine.