Fauci: How J&J COVID-19 vaccine differs from Pfizer, Moderna


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#Fauci #JampJ #COVID19 #vaccine #differs #Pfizer #Moderna



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Our Commitment to Ending Structural Racism in Biomedical Research


I stand with NIH Director Dr. Francis Collins and his commitment to dismantling structural racism in biomedical research (read the full statement). Structural racism has a profound negative impact on public health and permeates systems and institutions throughout the country. The National Institute of Mental Health (NIMH) is no exception, and I recognize that change is long overdue. We must directly dismantle policies and practices that harm our workforce and our science. 

In his statement, Dr. Collins discusses UNITE, a new initiative that is already beginning to identify short-term and long-term actions to address structural racism at NIH, the institutions that NIH supports, and anywhere NIH research activities take place. You may have also recently heard about the NIH Faculty Institutional Recruitment for Sustainable Transformation (FIRST) Program, which provides institutional support to encourage the recruitment of diverse cohorts of early-stage research faculty. These are just a couple of examples of change taking place at the NIH level, and you can learn more about NIH’s efforts on the newly launched NIH webpage on Ending Structural Racism.

Change is also underway at NIMH. We are taking steps to ensure that NIMH extramural processes, which support researchers across the country, respond to the needs of all Americans. At NIMH, we are examining the composition of our applicant and awardee pool. In the spirit of transparency, we will make these data publicly available to hold ourselves accountable and search for ways to promote opportunity and equity. To that end, we are carefully looking out our decision-making processes to ensure that they are fair and focused on promoting inclusivity. Moreover, we are actively working with the NIMH review branch and plan to join NIH Center for Scientific Review’s ongoing efforts to identify and eliminate any potential systemic biases that could lead to disparities in grant application scores. We’re also continuing to expand training, mentoring, and advancement opportunities for basic, translational, and clinical researchers from diverse backgrounds who can provide broad and unique perspectives to pressing research questions. And we’re holding ongoing conversations with NIMH applicants and grantees to identify other areas where we can make a difference. I’ve written about some of these and other strategies in my Director’s Messages, and I will continue to post updates as we make progress.

It’s also essential that we recognize that change starts at home. Accordingly, we are working to ensure that NIMH is a diverse, equitable, and inclusive professional home for everyone. This past June, NIMH established an employee-led Antiracism Task Force charged with advising leadership on strategies to identify and address racism at NIMH. Their tasks include establishing a set of core values, developing a plan for engaging with staff and learning from their experiences, and proposing a series of concrete actions NIMH can take to address systemic racism within the Institute. In the coming weeks, the Task Force will present its recommendations to NIMH staff and leadership. I want to thank the Task Force members for their important contributions and for helping lay the foundation of our antiracism efforts at NIMH.

At NIMH, our mission is to transform the understanding and treatment of mental illnesses through basic and clinical research, paving the way for prevention, recovery, and cure. We cannot achieve this mission without prioritizing and promoting diversity in our science and our scientific workforce. Diversity in the biomedical research workforce spurs collaboration and innovation, improves the quality of research, and increases the likelihood that research outcomes will benefit everyone.

I urge everyone to read Dr. Collins’s statement and provide advice and guidance from your perspective via the Request for Information (RFI) issued today and open through April 9, 2021.

Join us in bringing discoveries, health, and hope to everyone.

Joshua A. Gordon, M.D., Ph.D.
Director of NIMH

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98 Workout Plans That Give Results


Before you can become truly fit, you need a workout plan that fits who you are. Only then can that plan help you become who you want to be: the new you.

As you read through this list, check out the details for each plan regarding duration, fitness level, goal, workouts per week, and equipment needed. That information offers a first-glance indication if a plan is right for you and your life. Far too often, people start an ambitious plan that is right for someone else, but totally unfeasible for them. They start out hopeful, but end up discouraged. Their only mistake was choosing the wrong plan!

Once you’ve narrowed your selection to a final few plans, watch their promo videos, read the sample workouts, and check out the plan’s main page. This is where the intangibles kick in. Does the program’s coach seem like he or she is talking directly to you? Does it feel like the plan is something you’re willing to commit to—even when it gets tough to keep going?

An old lifting adage says the best workout is the one that makes you go back for another workout. Likewise, the best workout plan for you is the one you will successfully complete!

BodyFit Plans

BodyFit: Muscle-Building Plans

6 Weeks To Sick Arms By Jim Stoppani

  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 2-3
  • Equipment: Full Gym

Over six weeks, your workout volume and schedule will fluctuate strategically to utilize the scientific principles of gene activation, periodization, and controlled overreaching. You’ll be performing classic gym exercises such as curls and extensions, but when and how much you lift is strictly prescribed to maximize gains.

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30-Day Arms With Abel Albonetti

30-Day Arms
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

This is a systematic, effective approach to arm training like nothing else out there. You’ll get workouts to be attached to your current program, plus one standalone arm pump session that you’ll definitely feel the next day!

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30-Day Back With Abel Albonetti

30-Day Back
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

This is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. It was designed for a serious lifter who can commit to three intense back workouts each week. If you stick to the protocol, you’ll be in for some seriously hard work, but you will also see some serious results.

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30-Day Chest With Abel Albonetti

30-Day Chest
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 2
  • Equipment: Full Gym

Over four weeks, you’ll earn every new inch through hard work, using every piece of equipment in the gym. Dumbbells, barbells, machines, cables, and body weight will each help you tear down your chest to the studs and rebuild it bigger and better than ever.

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30-Day Legs With Abel Albonetti

30-Day Legs
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

In this supplemental program, you’ll put your legs through the wringer three times a week with heavy weight, big sets, and advanced techniques. The plan is designed to be stacked with other training, and you’ll learn how to fit intense leg workouts into a complete gym schedule.

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30-Day Shoulders With Abel Albonetti

30-Day Shoulders
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 2
  • Equipment: Full Gym

Even though it’s only two workouts per week, this program is not for beginners. Over the next four weeks, you’ll feel like you’re using every piece of equipment in the gym as you bring out the best your shoulders have to offer. From dumbbells to barbells, plates to cables, each workout is more intense than the last and uses every available technique to tear down your muscle fibers and build your shoulders up bigger and stronger than before.

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Alternating Rest-Pause Training By Jim Stoppani

Alternating Rest-Pause Training
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

You may think you know what rest-pause training is all about, but Jim’s take is uniquely his own. Every movement you’ll perform is unilateral, meaning one arm or leg at a time. This allows you to take advantage of your muscles’ ability to quickly recover. You’ll accomplish more reps, with higher weight, and earn greater gains!

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Bench 300

Bench 300
  • Duration: 12 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 1
  • Equipment: Minimal Equipment

This is a one-day-a-week chest plan designed for anyone who can already bench 225 or more for a few clean, no-doubt reps. Use it in place of your usual chest or bench day to bust your plateau and start seeing results. Once a week, you’ll do a strategic program of bench variations and accessory moves to build your chest. The rest of the week is up to you.

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Buff Dudes: Journey For The Goblet Of Gains

Buff Dudes
  • Duration: 9 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Across nine weeks and nine old-school video-game-style levels, you’ll transform your body and crush your goals. You’ll learn a lifetime’s worth of crucial lifting wisdom, and laugh your butt off while you do it. Across three distinct “worlds” of fitness, you’ll progress from full-body to upper/lower and split-based training as you learn the fundamentals of bodybuilding, guided by the wisdom of YouTube legends the Buff Dudes. This is the sort of solid, proficient strength training you can take with you for eons, long after your quest is complete.

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Building Von Moger: 6-Week Mass Program

Building von Moger
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

If anybody knows what it takes to grow big muscles, it’s champion bodybuilder Calum Von Moger. Join him at Gold’s Gym and Venice Beach for a simple, effective training program and a first-class ticket for the gain train.

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Built By Science: 6-Week Muscle-Building Trainer

Built By Science
  • Duration: 6 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

The in-depth training plan follows a five-day split that is broken into two phases. Phase one helps you build muscle and connective tissue strength to prepare your body for the heavier work ahead. The second phase is focused on strength development. Your coaches Jen Jewell, Craig Capurso, and Mike Robertson, CSCS, will guide you from start to finish.

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Dorian Yates’ Blood & Guts 6-Week Trainer

Dorian Yatess Blood & Guts
  • Duration: 6 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

We’re not talking about high-intensity interval training! HIT with one “I” is the muscle-growth protocol Dorian Yates used to build his legendary bodybuilder physique and hold the Mr. Olympia title against all comers. Instead of racking up volume, you’ll take one working set far beyond failure with extreme techniques like partial reps and extra negatives. If you’ve never tried HIT bodybuilding before, it’ll shock your muscles into growth like nothing else.

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FST-7: Big And Ripped

FST-7
  • Duration: 8 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Hany “Pro Creator” Rambod’s FST-7 Training System has helped win more than 10 Olympia titles for his clients. Train at a pro level with Rambod in this intense 8-week program to mold jaw-dropping size and definition. FST-7 is Fascia Stretch Training, a discipline designed specifically to build a stage-ready physique that dominates the competition—through brutally hard burnout sessions. The program is divided into two parts. Phase 1 will make you big. Phase 2 will make you ripped. You’ll hate it, but it works.

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Full-Body Muscle-Building Home Workouts

Full-Body Muscle-Building Home Workouts
  • Duration: 4 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Minimal

Yes, you can build serious muscle and strength while training at home! The best at-home workouts manipulate workout variables like tension, volume, and exercise pairings to hammer muscles while sparing the joints. Over four weeks, you’ll alternate workouts with a slight emphasis on the upper body or lower body. This allows you to overload certain muscle groups while still getting the benefits of full-body training, such as high-frequency muscle stimulation and fat loss.

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German Volume Training

German Volume Training
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

Thousands of people have already followed this workout on Bodybuilding.com and loved it. You’ll hit one movement per workout at 10 sets of 10 reps, followed by just the right amount of additional detail work, on a push/legs/pull split. If your body hasn’t been getting the message to grow, this will give it loud and clear!

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Get Swole: 16-Week Muscle-Building Trainer

Get Swole
  • Duration: 16 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

You’ll commit to five days a week of high-volume, heavy-weight workouts. Each of the four phases has a different focus: foundation, pyramid, pump, and detail, plus a bonus “growth boost” phase. Get Swole works just as well for hardgainers who struggle to put on muscle as it does for experienced lifters who want to continue building lean mass without unwanted fat.

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HRT: Animal Hellraiser Training

HRT
  • Duration: 12 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

Hellraiser Training, aka HRT, is all about doing whatever it takes to make the muscle grow. This is a low-volume, high-intensity, high-suffering training routine designed for the experienced weight-training athlete with a reliable training partner. At first glance it looks like a regular four-day split, but the torture comes from the addition of Hellcentric reps, an extreme forced-rep protocol. You’ll work with a partner to obliterate your limits and get the most pain possible out of every session.

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Iron Intelligence

Iron Intelligence
  • Duration: 12 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

Superheavyweight pro bodybuilder Evan Centopani knows that to develop a strong body you need a strong mind. This 12-week plan builds both with pro-level hard-and-heavy training. The 12-week program comprises three phases. First, you’ll build strength, which then allows you to hit the heavy weight and volume required to build size. Finally, the conditioning phase will bring out insane definition. By the end, you’ll be able to train at a level most people can’t hack.

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Jacked At Home: Bodyweight Muscle-Building Workouts

Jacked at Home
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Minimal

This no-weight workout program designed by elite strength and muscle coach Paul Carter will build muscle and strength using timeless exercises, but in tough protocols that will test you—and help you hold onto gains while at home. Lunges. Push-ups. Squats. Pull-ups. Think you’re too advanced for them? Think again. By the end of the four weeks, you’ll be well-acquainted with them—and how doing them for high reps can give your body a serious muscular and conditioning push.

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Jacked In 3

Jacked in 3
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

This innovative, adaptable training program is for anyone with limited time who still wants to train hard and get jacked. To deliver workouts that give more than they take, elite bodybuilding and strength coach Paul Carter focuses on modalities that help grow or retain muscle while keeping wear and tear to a minimum, letting you train three days a week and see real results.

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Jim Stoppani’s 12-Week Shortcut To Size

Shortcut to Size
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

The Shortcut to Shred program by Jim Stoppani, Ph.D., was so popular that it spawned a muscle-building version. As Stoppani states, “Real science plus real training produces unreal results.” You’ll find everything you need to grow bigger and stronger: complete workouts, a complete muscle-building nutrition plan, and a handy supplement guide.

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Keto Muscle By Lawrence Ballenger

Keto Muscle
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Just because you’re cutting out carbohydrates doesn’t mean you’ll be cutting back on intensity! Bodybuilders have known for years that the keto diet can work hand in hand with training for muscle, as long as you do it right! This is tough, high-volume training with a few surprises thrown in—like “brutality sets” in each and every workout! You’ll get daily workout tips to help you make the most out of every workout, plus detailed programming that’s trackable in the Bodybuilding.com BodyFit Elite app!

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Killer Arms With Julian Smith

Killer Arms
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

This is serious but time-efficient training you can add onto any other program. You’ll build your best arms with pyramid sets, supersets, low-rep strength workouts, tempo training, dropsets, and brutal burnouts. This is a full education in arm training!

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Kris Gethin’s 4Weeks2Shred

4weeks2shred
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 7
  • Equipment: Full Gym

In four brutal weight workouts and three “active recovery” sessions a week, you’ll burn away the old you and build a new one that you never thought possible. For the next 28 days, you will be Kris Gethin’s client and training partner as he gets leaner and more defined than ever. Buckle up, because you’re in for a hell of a ride!

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Kris Gethin’s 12-Week Hardcore Daily Video Trainer

12-week Hardcore Trainer
  • Duration: 12 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Everything Kris Gethin learned from leading scientists, professors, professional and amateur athletes, his clients, and his own research has been carefully applied to this plan. Absolutely nothing has been left to chance. He’ll show you how to eat, how to lift, and how to bring intensity to each and every thing you do.

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Kris Gethin’s DPT: 4 Weeks To Maximum Muscle

Kris Gethins DTP
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 7
  • Equipment: Full Gym

DTP stands for Dramatic Transformation Principle. It’s an all-out combination of rep schemes, weights, and advanced workout techniques that will radically alter your physique. Unbelievable transformations are Kris Gethin’s specialty. In this program, you’ll lift four days per week with cardio days between each weight session. DTP follows a unique pyramid protocol where you’ll only be doing 1-2 exercises for each muscle group or body part, but for perhaps hundreds of reps across multiple sets. There’s nothing in the world like it.

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Kris Gethin’s Muscle-Building 12-Week Trainer

Kris Gethins Muscle-Building 12-week Trainer
  • Duration: 12 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Your mission is to annihilate the old you and stimulate all the mechanisms that will grow the new you. Type 1, type 2a, type 2b—no muscle fiber will be spared. Day by grueling day, you’ll exhaust each of your body’s energy systems, leaving you with the only energy source that truly matters: your will. What you know about concepts like training intensity and volume will be challenged, cast aside, and redefined.

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Living Large: Jay Cutler’s 8-Week Mass-Building Trainer

Living Large
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Learn from four-time Mr. Olympia Jay Cutler’s lifetime of experience to build your own massive, ripped physique. You may not be able to throw around the poundage that he does, but Cutler-level size doesn’t come from training with 5-pound dumbbells. Add meat to your body by following Jay’s favorite split, workouts, and rep schemes. Go hard, and get it done!

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Maximum Muscle: 9-Week Advanced Training For Gains

Maximum Muscle
  • Duration: 9 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5-6
  • Equipment: Full Gym

This program isn’t for everybody; it’s for experienced lifters who are looking to add serious muscle mass. Your nutrition, supplementation, mindset, and recovery all need to be totally dialed in for this to work. If they’re not, Maximum Muscle will bury you. But if they are, then this could be the program that changes everything.

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Maximum Results, Minimal Equipment

Maximum Results, Minimal Equipment
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Minimal

This is the plan to get the most out of the least! If you’ve got a barbell, a few dumbbells, a bench, and a pull-up bar, you’ve got all you need to build serious strength and the physique to match. This program will give you everything you need to turn your home gym into a true iron pit! You’ll follow a classic muscle-building split: lower body, chest and back, shoulders, and arms. Each day will start with a big lift, then transition to higher-rep accessory work to build muscle where you need it. You’ll lift heavy, get a great pump, and love every workout of the week.

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Neil Hill’s Y3T 9-Week Video Trainer

Y3T
  • Duration: 9 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

James “Flex” Lewis became a world champion with the help of bodybuilding coach Neil Hill. But Hill’s system isn’t just for competitive bodybuilders; anyone can expect substantial muscle growth, with a reduced risk of injury. Weekly workout cycling forces your muscle fibers to adapt to a new stimulus every time you train a muscle group.

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Project Mass: Dr. Jacob Wilson’s 14-Week Muscle-Building Program

Project Mass
  • Duration: 14 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5-7
  • Equipment: Full Gym

Designed by Jacob Wilson, Ph.D., in conjunction with bodybuilder Lawrence Ballenger, Project Mass is an advanced, 14-week periodized resistance program built on a combination of cutting-edge techniques and classic bodybuilding lifts such as the barbell squat, deadlift, barbell bench press variations, and leg press. New techniques such as forced eccentric training, blood flow restriction, and intra-set stretching will make plateaus a thing of the past!

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Rise And Grind: 6-Week Muscle-Building Plan

Rise & Grind
  • Duration: 6 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Success doesn’t happen overnight. It is built day by day, rep by rep, habit by habit. Rise and Grind is a complete muscle-building training and nutrition plan, but it’s also a blueprint for a better way of living. Build positive habits over six weeks, and reap their benefits for a lifetime!

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Steve Cook’s Big Man On Campus

Big Man on Campus
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Get ready for the education of your lifting life. Designed specifically for students, bodybuilder Steve Cook’s muscle-building plan will teach you how to lift, eat, supplement, and grow. Learn the muscle-building basics, gain mass, and build strong habits for life. Don’t let a crazy course load keep you out of the gym. With a four-day body-part split plus three active recovery days, the workout schedule allows you to build serious muscle while budgeting your time to successfully balance fitness, fun, and academics.

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Swole And Strong By Mike Hildebrandt

Swole and Strong
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Why chase just size or strength when you can have both? Mike Hildebrandt will show you how to balance your workouts across the week to move solid weight while also getting unreal pumps. This is tough, high-volume training built around the basics, but with cutting-edge techniques like blood flow restriction training (BFR) as finishers.

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The Blueprint To Mass

The Blueprint to Mass
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Before fitness hit the mainstream, back in the 60s and 70s, bodybuilding’s Golden Age legends camped out in bare-bones gyms, pumping out set after set of bread-and-butter barbell and dumbbell moves, and flexing in the mirror to ensure symmetry. It worked for them, and it’ll work for you, too!

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The Modern Physique: Steve Cook’s 8-Week Muscle-Building Plan

Modern Physique
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

This is for the man who wants it all: Incredible symmetry and serious strength. Unreal definition and an engine that won’t quit. Don’t just look the part. Be the complete package with Steve Cook as your guide!

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The One-Month Hardgainer Solution

One-Month Hardgainer Solution
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

Tired of chasing gains and getting nowhere? This is the plan for you. You’ll follow a time-proven muscle-building split, alternating upper- and lower-body workouts twice a week. Each day will start with a big lift, then transition to higher-rep supersets to give your body a loud and clear message to grow.

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Total-Body Strong

Total-Body Strong
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

This innovative, adaptable training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart. It can help you build your muscular base, cross-train for a sport, or chase serious strength goals!

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BodyFit: Weight Loss Plans

#FreakMode: Alex Savva’s 12-Week Fitness Plan

Freakmode
  • Duration: 12 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

This three-phase program is designed to add size and strength, maximize fat loss, and improve performance. The workouts are brief and intense and don’t require you to take up residence in the gym. You’ll pack in serious volume, but you’ll still be in and out of the gym in about 30 minutes.

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30 Days Out: Craig Capurso’s Extreme Cut Trainer

30 Days Out
  • Duration: 5 Weeks
  • Fitness Level: Advanced
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

This advanced full-body program draws from multiple workout disciplines: HVT, HIIT, cardio, cluster sets, trisets, and other efficient fat-burning techniques. The best part about 30 Days Out is that Craig is going through it with you, showing you what a tough cut looks like and what you can expect emotionally and physically.

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Alpha M’s Tailored: 6 Weeks To Living Lean

Alpha Ms Tailored
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 4
  • Equipment: Full Gym

Aaron Marino, better known as Alpha M, helps men around the world build style, strength, and substance. This is his plan to get your body where you want it to be, while also laying the foundation for a whole-life transformation. It’s designed to be done in any gym, and can be scaled down for beginning lifters, or done as written for intermediate to advanced lifters.

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Bizzy Diet: 21-Day Fitness Plan

Bizzy Diet
  • Duration: 3 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 4
  • Equipment: Full Gym

The Bizzy Diet workouts are simple, but serious. You can make this no-BS program work with nothing more than a pair of dumbbells if necessary! The training focuses on high-intensity interval training and two alternating lifting circuits: upper and lower body. Work hard and get ready to surprise yourself!

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Chiseled: Sculpt Your Best Body In 8 Weeks

Chiseled
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 7
  • Equipment: Full Gym

For seven weeks, you’ll perform a wide variety of workouts that help you shred fat in a number of different ways, followed by a one- or two-week maintenance phase designed to help you maintain your results until you decide to start the program again. Chiseled is designed with daily workouts—even two-a-days—but it can also be scaled back to fit your schedule.

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Full-Body Weight-Loss Home Workouts

Full-Body Weight-Loss Home Workouts
  • Duration: 2 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 3
  • Equipment: Minimal

Boost your fitness and experience lasting weight loss by working out at home! Over two weeks, you’ll perform routines using body weight, bands, kettlebells, and dumbbells in circuits built around variations of the squat and other classic movements. This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle!

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FYR: Hannah Eden’s 30-Day Fitness Plan

FYR
  • Duration: 5 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 5
  • Equipment: Minimal

If you want to change your life, you need a strong reason—and a powerful coach. Hannah Eden is a force of nature, and her popular high-intensity training style simply must be experienced in real time. That’s why this program is structured around follow-along video workouts that are tough as hell and all 30 minutes or less. Eden’s hybrid training style incorporates body weight, resistance movements, intense cardio, functional fitness, and more to keep you on your toes and burn major fat in a short amount of time.

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Jamie Eason’s LiveFit 12-Week Trainer

LiveFit Trainer
  • Duration: 12 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 5
  • Equipment: Full Gym

This comprehensive plan will help you lose weight, build shapely muscle, and take your health and energy where they’ve never been. Start at your level, let Jamie’s daily videos guide you, and watch your body transform!

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Jamie Eason’s Post-Pregnancy Fitness Trainer

Post-Pregnancy Trainer
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Minimal

Whether your goal is to bounce back after a pregnancy or begin an exercise routine for the first time, Jamie Eason has the plan to help you take control of your body and boost your energy. Learn what to eat, when to exercise, and how to find time for fitness as a new mom, all from someone who’s done it herself!

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Jim Stoppani’s 6-Week Shortcut To Shred

Shortcut to Shred
  • Duration: 6 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

There’s the world of exercise scientists studying in the lab, and then there’s the world of trainers and coaches putting people through their paces in the gym. Precious few experts are fluent in both, and Jim Stoppani, Ph.D., tops the list. In this plan, the doctor brings all his scientific knowledge to bear on helping you burn fat ASAP.

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Kris Gethin’s 8-Week Hardcore Daily Video Trainer

8-week Hardcore Daily Video Trainer
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 5
  • Equipment: Full Gym

The program starts with the fundamentals to prime your body, but quickly becomes extremely intense. The type of workouts you do from one week to the next will change dramatically. There’s also twice-daily cardio to kick your metabolism into overdrive and give you the conditioning to power through your training.

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Lean At Home: No-Equipment Weight-Loss Workouts

Lean at Home
  • Duration: 2 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 3
  • Equipment: Minimal

This innovative exercise plan includes six workouts that combine resistance training and cardio with no equipment needed. For two weeks, you’ll perform workouts using bodyweight supersets and intervals built around variations of squats and other classic movements. This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle where you could use some!

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Lee Labrada’s Lean Body 12-Week Trainer

Lean Body
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 7
  • Equipment: Full Gym

This is the perfect balance of weights and cardio to burn fat away and replace it with lean, defined muscle. If this is your first program, it will change everything. If you’re a seasoned lifter, you’ll still be amazed at what you can achieve!

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MetaBurn90 With Scott Herman

MetaBurn90
  • Duration: 13 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Dumbbells

Each time-based workout in MetaBurn90 crams a ton of work into a short amount of time. You’ll build muscle, improve mobility, and lose weight without sacrificing hours of your life in the gym. As the weeks progress, your muscles will get stronger, your metabolism will skyrocket, and you’ll prime your body for lasting health and fitness.

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The Blueprint To Cut

The Blueprint to Cut
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

This is the ultimate cutting plan, structured on classic techniques from the Golden Age of bodybuilding. This is not a beginning weight-loss plan; it’s for someone who already has a base of training experience and muscle mass, and who is ready to shed fat to reveal the sculpture underneath.

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The One-Month Six Pack

The One-Month Six Pack
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 5
  • Equipment: Full Gym

This is a great plan for someone with a little gym experience and a fairly lean physique who’s ready to take it to the next level and carve out serious abdominal definition. Through targeted core work, fat-melting cardio, and strict nutrition, a six-pack can be yours!

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Transformed: 12 Weeks To Your Best Self

Transformed
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

Transformed is the workout program that corrects the flaws in every other program that hasn’t worked for you. It’s customizable, simple, effective, and doesn’t demand too much of your time. You’ll alternate full-body workouts with fat-burning cardio to achieve major results. It isn’t just a short-term diet and workout plan—you’ll learn healthy habits you can keep for life.

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Your Transformation Starts Here: Volume 1

Your Transformation Starts Here: Vol 1
  • Duration: 6 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 3
  • Equipment: Minimal

You’ll perform three simple strength workouts a week, plus some simple active recovery like walking on two other days. No matter how much you have going on, you can do each workout in this program in less than 30 minutes a day. Use this plan for quick and effective total-body training and transform your physique!

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Your Transformation Starts Here: Volume 2

Your Transformation Starts Here: Vol 2
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 3
  • Equipment: Minimal

Each of these home-friendly workouts requires little to no equipment and features movements you’ll recognize from Volume 1 to continue training on your own. You’ll do three brief, intense, and innovative workouts a week, plus a little restorative cardio on two other days for active recovery. Take your functional exercises and total-body routines to the next level as you work out at home, at the gym, or anywhere!

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Your Transformation Starts Here: Volume 3

Your Transformation Starts Here: Vol 3
  • Duration: 6 Weeks
  • Fitness Level: Advanced
  • Goal: Lose Weight
  • Workouts per Week: 4
  • Equipment: Full Gym

Complete your transformation with the final installment of simple yet effective workouts to advance your fitness to its highest level yet. Each workout is easy to follow and utilizes movements you’ll recognize from Volume 1 and Volume 2, plus advanced bodyweight exercises to take your functional fitness to its highest level yet! Some of the training is gym dependent, but you’ll get ideas about how to work around equipment hurdles!

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BodyFit: Plans For Getting Fit

365 Circuit Trainer With Julien Greaux

365 Circuit Trainer
  • Duration: 1 Week
  • Fitness Level: Intermediate
  • Goal: Get Fit
  • Workouts per Week: 4
  • Equipment: Full Gym

Julien’s weeklong plan burns fat and defines muscle using high-intensity circuit training. The workouts keep you on your toes with dumbbell, barbell, and bodyweight work that emphasizes functional strength. Repeat the weekly routine for up to 12 weeks or use it between other programs to stay lean year-round.

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30-Day Abs With Abel Albonetti

30-Day Abs
  • Duration: 5 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 5
  • Equipment: Full Gym

This two-on, one-off plan hits the sweet spot of both frequency and intensity. You’ll do weighted work and supersets to make your abs pop, plus circuits for fat loss. These are short workouts to be attached to your current program, but you’ll feel them the next day!

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Ali Holman’s 20-Minute Fit

20-Minute Fit
  • Duration: 6 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 5
  • Equipment: Minimal

You’ll do 20-minute fitness routines that exercise your whole body five consecutive days a week, and rest on the weekends. They’ll help you lose weight, build lean muscle, and work up a sweat. The workout program is flexible, too! If you miss a day or need a different schedule, feel free to customize it. And you can do each routine at home without any special equipment.

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Beginner Machine Workouts For Women

Beginner Machine Workouts for Women
  • Duration: 4 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 3
  • Equipment: Full Gym

Don’t avoid the weight room because you don’t know what to do. Use this simple, effective program that uses common machines, and start getting fitter now! This is a great way to build a base of muscle and strength that can help you graduate to other weight training, or just change your life for the better.

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Bill Phillips Back To Fit

Back to Fit
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 6
  • Equipment: Full Gym

Living a healthy life takes the right exercise, nutrition, and mindset. Plus, many people find it hard to stay motivated when faced with a long slog at the gym every day. That’s why Bill’s plan is based on high-intensity, high-efficiency workouts that are short, effective, and fit your life. You’ll alternate strength training and cardio to burn fat, build muscle, and transform your body.

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Combat Fit: 8-Week ACFT Fitness Plan

Combat Fit
  • Duration: 8 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 3-4
  • Equipment: Full Gym

The Army Combat Fitness Test, or ACFT, is a daunting physical challenge that all soldiers, regardless of age, gender, or background, will need to face head-on—and to pass. Across two four-week training phases, you’ll build a base of strength and conditioning, then hone it to a peak with practice testing. Phase 1 can be repeated as necessary to help anyone get closer to testing shape, no matter their fitness level. Phase 2 is a perfect “peaking” protocol for test day, and Army personnel can also follow it to pass the test again in the future!

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Duel: Marc Megna’s 6-Week Partner-Based Fitness Plan

Duel Partner Training Program
  • Duration: 6 Weeks
  • Fitness Level: Advanced
  • Goal: Get Fit
  • Workouts per Week: 5
  • Equipment: Full Gym

Performance coach and MuscleTech athlete Marc Megna will show you how to perform all of the training techniques you’ll encounter and demonstrate the best ways to assist and push your partner. The program teaches techniques that require both of you to work together to accomplish more than you would alone, like partner-assisted reps and partner-forced eccentric training.

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Full-Body Workout For Beginners

Full-Body Workout for Beginners
  • Duration: 8 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 3
  • Equipment: Full Gym

Not sure where to start in the weight room? Start here. This is a no-frills, time-tested program to help you build muscle, burn fat, and build a knowledge base in resistance training that will serve you for years to come! You’ll use dumbbells and a few select machines to hit each muscle group three times a week, and walk out of the gym in 30-45 minutes feeling amazing. Stick with it and you will see results!

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FYR 2.0: Hannah Eden’s 8-Week Muscle-Building Fat-Loss Plan

FYR 2.0
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Get Fit
  • Workouts per Week: 5
  • Equipment: Minimal

The response to Hannah Eden’s original FYR workout plan was overwhelming, prompting this BodyFit sequel. Over eight weeks, Eden leads you through five follow-along workouts per week where the goal is to burn fat while building shapely muscle. If this coach can’t motivate you, it’s time for a pulse check.

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Home Body: 8-Week At-Home Fitness Plan

Home Body
  • Duration: 8 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 5
  • Equipment: Minimal

Kim Nonstop isn’t just a NASM-certified personal trainer, she’s a force of nature, as this two-month workout plan amply demonstrates. Under Kim’s guidance, improve every aspect of your fitness without leaving the comfort and privacy of your own home. The Home Body workouts combine strength training, timed cardio intervals, AMRAP, yoga, mobility training, and kickboxing for an all-in-one plan to work up a sweat and build lean muscle and strength. If you have random equipment lying around, cool—Kim will show you what to do with it. But it’s not essential.

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James Grage: Rewired

Rewired
  • Duration: 9 Weeks
  • Fitness Level: Intermediate
  • Goal: Get Fit
  • Workouts per Week: 5
  • Equipment: Full Gym

Fitness starts on the inside. If you’ve ever tried a workout program only to slide out of shape later, this program is for you. First, you’ll take a personality test and find out what traits might be helping or harming your fitness goals. Armed with this knowledge, you’ll create a game plan for your unique personality. Yes, you’ll also receive rock-solid training and nutrition plans. But building the effective habits and mental strength to make this lifestyle stick is a big focus of this program.

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Kingmaker: 4 Weeks To Fighting Shape

Kingmaker
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Get Fit
  • Workouts per Week: 5
  • Equipment: Full Gym

Fitness legend Mike Rashid created the perfect plan to be ready for anything—and look the part. Everything he’s learned from competitive bodybuilding, powerlifting, and boxing comes together in this incredible four-week gauntlet. You’ll mix classic barbell work, complexes, high-rep bodyweight finishers, and old-school conditioning to burn fat and build your lungs, legs, and will.

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Mind Body Fit: Your 90-Day Wellness Journey

Mind Body Fit
  • Duration: 13 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 5
  • Equipment: Minimal

In this innovative, holistic approach to fitness, you’ll enjoy complete follow-along video workouts, yoga classes, and guided meditations, as well as video guides to nutrition, wellness, and self-care. Our expert teachers will be your guides to building a better you from the inside out with this groundbreaking plan.

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Ready For Anything, Volume 1: Beginner Kettlebell Workouts

Ready for Anything, Vol 1
  • Duration: 2 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts Per Week: 3
  • Equipment: Minimal

Start your journey toward becoming a complete athlete with this two-week beginner kettlebell program. You’ll alternate strength and conditioning workouts three times a week, along with some simple active recovery like walking on two other days. No matter how much you have going on, you can do these workouts! Use this plan for quick and effective total-body training and find a new level of fitness!

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Ready For Anything, Volume 2: Full-Body Kettlebell Workouts

Ready for Anything, Vol 2
  • Duration: 2 Weeks
  • Fitness Level: Intermediate
  • Goal: Get Fit
  • Workouts per Week: 4
  • Equipment: Minimal

In Ready for Anything: Volume 2, you’ll master full-body kettlebell movements and get an education in kettlebell programming that can carry over to everything else in your physical life. You’ll alternate strength workouts with conditioning and core workouts four times a week, along with some simple active recovery like walking on two other days. No matter how much you have going on, you can fit in these workouts—and even if you just have one kettlebell in your house, you can do this program.

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Ready For Anything, Volume 3: Double Kettlebell Workouts

Ready for Anything, Vol 1
  • Duration: 2 Weeks
  • Fitness Level: Intermediate
  • Goal: Get Fit
  • Workouts per Week: 4
  • Equipment: Minimal

You could spend a lifetime exploring the multitude of ways to train with a single kettlebell, but adding a second one opens up a whole new world of exercises and techniques. If you’ve wanted to try double-kettlebell training but weren’t sure where to start, start here. You’ll alternate strength workouts with conditioning and core workouts four times a week, along with some simple active recovery like walking on two other days. This program won’t demand too much from you in time, recovery, or equipment.

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Strength And Muscle For Beginners

Strength and Muscle for Beginners
  • Duration: 4 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 3
  • Equipment: Full Gym

Getting started in the gym can be really simple, as long as you have the right tools. Your three weekly workouts will build strength where you need it and give you just enough intensity to add muscle and burn fat. Whether you’re a complete beginner or a more experienced lifter looking for more structure, following this plan consistently will produce results.

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The 7-Day Six-Pack

The 7-day Six-pack
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Get Fit
  • Workouts per Week: 4
  • Equipment: Minimal

This plan addresses the workouts and diet you need to commit to every day of the week to see progress. Add it to any workout program to ensure you’ll look as fit as you feel. This plan is divided into three separate programs, Anywhere Abs, The Brick Builder, or The Shredder, so you can customize your training to match your goals.

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The Female Training Bible 12-Week Program

The Female Training Bible
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 4
  • Equipment: Full Gym

Every day for the next 12 weeks, you can walk into the gym knowing exactly what to do. No more guessing! This is a great way to build a base of muscle and strength that can help you rock any outfit, thrive at any sport, or just change your life for the better. Stick with it, and you will see results!

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The Ultimate 30-Day Beginner’s Guide To Fitness

Ultimate 30-day Beginners Guide
  • Duration: 5 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 3
  • Equipment: Full Gym

Your guides, athletes Steve Cook and Kathleen Tesori, will present a new challenge every day. After 30 days, you’ll know how to train with barbells, machines, and just your body weight. You’ll learn how to make wise choices and manage a busy lifestyle. You’ll understand the ins and outs of fitness nutrition and smart supplementation. You’ll have everything you need to change your life.

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Total-Body Dumbbell Fix

Total-Body Dumbbell Fix
  • Duration: 4 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 4
  • Equipment: Dumbbells

Whether you work out at home, you’re struggling with a crowded gym, or you just want a simple, effective program, these workout videos are what you need. Every follow-along workout is presented in real time so you can follow your coach every step of the way. And all you need is 30 minutes and a single pair of dumbbells! Total-Body Dumbbell Fix is a modular, adaptable program. Reach for any of the five routines on days you can’t get to the gym but still want a burner of a workout. Or follow our templates for a complete three, four, or five-day program you can do anywhere. Depending on the weight and rep ranges you choose, the workouts can help you build muscle and strength or ratchet up calorie burn and endurance. It’s up to you!

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Total Fitness With Andy Speer

Total Fitness with Andy Speer
  • Duration: 8 Weeks
  • Fitness Level: Beginner
  • Goal: Get Fit
  • Workouts per Week: 5
  • Equipment: Minimal Equipment

Strength. Size. Athleticism. Mobility. Earn it all and keep it, with this innovative exercise plan from world-class coach Andy Speer. In four two-week cycles, each culminating in a challenge workout that tests your progress, you’ll find where your limits are and push them into new territory. You’ll use weights, body weight, and targeted mobility and flexibility work. By the end, you’ll be able to jump and run like an athlete, throw around some heavy weights in the gym, and look lean and mean.

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BodyFit: Plans For Gaining Strength

5×5 For Muscle And Strength

5x5 for Muscle and Strength
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 3
  • Equipment: Minimal

5×5 is a simple program that is highly customizable based on your experience level and what equipment you have on hand. It’s only a four-week plan, but it’s meant to be repeated for up to several months. Beginners who are ready to level up can use this plan, and intermediate or advanced lifters can gain with it, as well. The program instructions include options for tailoring 5×5 to your level.

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Get Strong In 3 Days A Week

Get Strong in 3 days a Week
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 3
  • Equipment: Full Gym

You don’t need to spend 5-6 days a week in the gym to build serious strength. This program is for anyone who wants to chase strength in their training, but can truly only swing it three times a week. When time is the hurdle, the enemy is complexity. The key to this program is to make everything brutally simple. Luckily, simplicity and strength go hand in hand.

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Mike O’Hearn’s Power Bodybuilding 12-Week Training Program

Mike OHearns Power Bodybuilding
  • Duration: 12 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 5
  • Equipment: Full Gym

Part bodybuilding, part powerlifting, Mike O’Hearn’s “power bodybuilding” training concept builds muscle, strength, and overall fitness all at the same time. Strength-building powerlifts (squat, deadlift, bench press) form the core of this program, but they’re surrounded by bodybuilding exercises and rep ranges. Every four weeks, you’ll systematically increase the weight you use on your main lifts. The result is a body that’s not just show and go, but show and dominate—superhero-style.

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Ph3: Layne Norton’s Power Hypertrophy 13-Week Trainer

PH3
  • Duration: 13 Weeks
  • Fitness Level: Advanced
  • Goal: Gain Strength
  • Workouts per Week: 5
  • Equipment: Full Gym

Layne’s strength and muscle program is for advanced lifters with a base of fitness who want to maximize their strength and muscle mass. It’s centered around the “big three” lifts from powerlifting, but works for strong bodybuilders, too. You’ll lift heavy, do targeted accessory work to fill in the gaps, and perform blood flow restriction training to add extra volume without getting beat up!

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Powerlifting For Beginners

Powerlifting for Beginners
  • Duration: 4 Weeks
  • Fitness Level: Beginner
  • Goal: Gain Strength
  • Workouts per Week: 3
  • Equipment: Full Gym

Powerlifting for Beginners relies on a classic 5×5-style progression of the big lifts, plus just the right amount of higher-rep accessory work. It’s only a four-week plan, but it’s meant to be repeated for up to several months. Beginners who are ready to master the barbell lifts can thrive on this plan, but intermediate or advanced lifters can see great gains with it, as well.

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Serious Strength In 8 Weeks

Serious Strength in 8 weeks
  • Duration: 8 Weeks
  • Fitness Level: Beginner
  • Goal: Gain Strength
  • Workouts per Week: 4
  • Equipment: Full Gym

This eight-week strength program is designed for people who work out consistently but perhaps haven’t stuck with a structured, periodized plan for weeks or months straight. The initial weeks of this plan are structured with exercises and rep ranges that are proven to build muscle and strength. Then, as the plan progresses, you’ll transition into more focused strength-building work. This progressive plan lets you experience firsthand how differences in programming produce different results.

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Squat Every Day

Squat Every Day
  • Duration: 5 Weeks
  • Fitness Level: Advanced
  • Goal: Gain Strength
  • Workouts per Week: 7
  • Equipment: Minimal

The squat is one of the most powerful human movements and has a wide range of benefits. By squatting heavy every day, you’ll do more to transform your body than focusing on anything else. If you commit to Squat Every Day, you’ll master 11 different squat variations. You’ll increase weight daily to ensure consistent growth, and train other body parts after squatting so you can build size everywhere you want it. And you’ll do it all in 60-90 minutes per day.

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Total-Package Strength With Anthony Fuhrman

Total-Package Strength
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 4
  • Equipment: Full Gym

Fuhrman’s unique approach to strength building has helped him rise in the ranks of strongman—but this program isn’t just for strongman athletes! It’s for any aspiring lifter who wants to master the fundamentals, see the numbers on the bar go up, and feel as good as they look.

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Uplifted: Build Muscle And Strength With Meg Squats

Uplifted
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 5
  • Equipment: Full Gym

Meg Squats’ Uplifted is for anyone who wants to learn the essentials of strength training and feel the thrill of seeing the weight on the bar go up. It can serve as an introduction to powerlifting-style training, or as an efficient way to build total-body strength, muscle, and overall fitness. Each workout in Meg’s program focuses on variations of the three big lifts: squat, bench, and deadlift. Each day you’ll work systematically on one lift, do just the right amount of accessory work, and then finish with some unapologetic gains-chasing muscle work!

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BodyFit: Performance Plans

Charlie Mike

Charlie Mike
  • Duration: 6 Weeks
  • Fitness Level: Advanced
  • Goal: Performance
  • Workouts per Week: 4
  • Equipment: Full Gym

Charlie Mike is not for beginners. It’s specifically designed for women and men who are physically and mentally ready to perform challenging lifts and hard-as-nails conditioning work. Ashley Horner’s six-week program is going to help you get more explosive, more powerful, stronger, and leaner. When you’re done, you’re also going to feel, look, and perform like a badass.

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Kris Gethin’s Man Of Iron

Man of Iron
  • Duration: 24 Weeks
  • Fitness Level: Advanced
  • Goal: Performance
  • Workouts per Week: 3-5
  • Equipment: Full Gym

Kris Gethin is embracing a challenge unlike anything you’ve ever seen: preparing for a full distance triathlon while training like a bodybuilder. You can follow his exact plan, or just sit back and watch his journey in this documentary-style program!

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Marc Megna’s AMP: 8-Week Aesthetics Meets Performance Trainer

AMP Trainer
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Performance
  • Workouts per Week: 6
  • Equipment: Full Gym

Marc Megna’s AMP training program is designed to help you reach multiple goals and diversify your fitness portfolio. The workouts can be done in a simple gym with basic equipment. All you need are bars, benches, and dumbbells! The program is broken into four progressive, systematic two-week phases. They build off of one another so you can develop your strength, power, and aesthetics!

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MFT28: Greg Plitt’s 4-Week Military Fitness Trainer

MFT28
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Performance
  • Workouts per Week: 11
  • Equipment: Full Gym

You’ll perform two resistance workouts on every training day: a morning mass session and an evening fat-burning session, plus one HIIT session a week. MFT28 will radically improve your overall fitness level. You will build lean mass, gain strength, increase muscular endurance, lose fat, boost your power, and become faster and better in every way. You’ll become a warrior, even if you’re not a soldier.

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Ripped Remix

Ripped Remix
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Performance
  • Workouts per Week: 5
  • Equipment: Minimal

You can burn fat on cardio machines, or you can do it with battle ropes, barbells, and superman push-ups. Michael Vazquez’s hybrid training style provides cardio’s fitness benefits, but with an advanced skills-and-strength focus that hones a more developed, more capable athlete. This is no beginner bootcamp. You’ll do high-rep, high-volume, high-intensity workouts that demand total concentration.

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Train Like An Athlete

Train Like an Athlete
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Performance
  • Workouts per Week: 3
  • Equipment: Full Gym

Elite athletes in top training facilities don’t waste their time while in the gym. They focus on building strength, speed, mobility, and conditioning that carries over to the widest array of activities, and that gives them more than it takes out of them. That’s how you’ll train for this game-changing month! You’ll build muscle and strength with targeted big lifts, but also build a hotrod engine and overall athleticism to match.

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Triple Threat Hybrid Training Program

Triple Threat
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Performance
  • Workouts per Week: 5
  • Equipment: Full Gym

The workouts alternate between strength training, bodybuilding, and conditioning, then combine all three training styles for weekly hybrid workouts. You’ll squat, bench press, and deadlift to build strength; you’ll perform isolation movements for hypertrophy; you’ll sweat your face off with conditioning training; and you’ll become a better athlete than you’ve ever been.

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True Muscle: 9 Weeks To Elite Fitness

True Muscle
  • Duration: 9 Weeks
  • Fitness Level: Intermediate
  • Goal: Performance
  • Workouts per Week: 3
  • Equipment: Full Gym

True Muscle is the hybrid fitness program you’ve been waiting for. It delivers muscle, but also strength, conditioning, and overall badass athleticism. Expert trainer Nick Tumminello and former NFL player Steve Weatherford will be your teachers over the next nine weeks. You’ll start on a body-part split, but progress to intense full-body training over the course of three phases. You’ll get the coaching you need to improve at classic movements and learn some game-changing new ones.

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Buff Bombshell Show, Episode 18


This week the ladies, Emma Hyndman aka The Posing Pro and Lauren Lotter, Bikini amateur, tell you their story of how they got into the professional fitness industry.

From Lauren: “We hope you enjoy this episode by getting to know us a bit better. We both come from a dance background, but we took different paths. Life has a funny way of making you see the light.”



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Relieve Stress and Anxiety by Shifting Your Attention


 

Fear is a biologically adaptive response. If we experience something threatening—like coming across a bear or mountain lion in the woods—fear activates our fight or flight response and helps us to escape safely. But now that we have TV, internet, and smartphones showing us things to be afraid of 24-7, our fear response can quickly go on overdrive, leading to longer-term stress and anxiety.

But this extra fear does more than just stress us out. Research suggests that our worrisome thoughts can interfere with working memory and attention, such that we have a more difficult time doing whatever it is that we’re doing. Moreover, our mental energy is not bottomless, meaning that we can use it up when we attempt to do things to decrease our anxiety. As a result, we’re left mentally and emotionally exhausted.

Luckily, there are ways to short circuit and reverse this stress and anxiety cycle. By shifting our attention, we can shift our thoughts. And by shifting our thoughts, we can shift our emotions. So what exactly do we do to shift our attention in ways that ultimately relieve stress and anxiety?

1. Focus your attention away from threats

Anxiety actually makes it easier for us to detect threats but harder for us to ignore threats. On the flip side, the more we focus on threatening things, the higher our level of anxiety is likely to be. That means that our attention—or what we focus on—can contribute to upward spirals of stress and anxiety. But that’s not such a bad thing because our attention is something we have some control over. In fact, research has shown that participants who did a task that directed their attention away from threats showed decreases in anxiety that lasted at least four months. That means we may be able to decrease our anxiety by making more concerted efforts to focus our attention away from the things that make us anxious.

2. Reframe emotionally ambiguous situations

Those of us who are anxious actually see the world differently than others. When we read an ambiguous scenario, we are more likely to interpret ambiguous (unclear) situations in a negative way. For example, if I’m anxious and I hear two coworkers say my name while chatting by the watercooler, I might assume they are saying something negative about me. But if I’m not anxious, I might assume they are just talking about my work projects or even saying something nice about me. This is just one example of how our minds can turn something ambiguous into something negative.

Research has also shown that non-anxious people expect positive outcomes from an ambiguous situation while anxious people do not. So when we’re anxious, we’re wearing whatever is the opposite of rose-colored glasses. We need to take those glasses off and start reframing situations in a more positive light. Maybe that guy from work with the shifty eyes doesn’t hate us; maybe he’s just stressed out. Or maybe we won’t fail on that next assignment after all and we’ll actually do really well. By recognizing that situations may not be as bad as we think, we can start to tamp down on our anxiety.

3. Be aware of sensitivity

Anxious individuals may be more sensitive than others, at least when it comes to things that may cause fear and anxiety. For example, research shows anxious individuals can detect lower levels of fear in faces. That increased sensitivity to seeing fear expressions means it may be easier to feel the fear that others are experiencing.

Now that you know you may be more sensitive to seeing fear, you can take measures to improve your experience in these situations. Now, I’m not suggesting you avoid things you are afraid of—like heights, flying, or other phobias—avoidance can be harmful in the long run. Rather, if you’re feeling anxious among a particular group of people, excuse yourself for a moment to regroup. Or, if you expect to be triggered in a particular situation, mentally prepare beforehand or remind yourself how you’ll cope with anxious emotions that may come up. These tricks can help you manage increased sensitivity and reduce anxiety.

4. Try not to catastrophize

Catastrophizing is a thought process characterized by excessive rumination and worry that often involves imagining the worst possible outcomes occurring. Anxious individuals are more likely to catastrophize. This tendency to focus on the bad things—bad things that don’t even exist yet—can be a recipe for chronic anxiety. This type of anxiety is not even about the things that are occurring in real life; it’s about imagined things.

To quit catastrophizing, try shifting your focus to something else. It may be helpful to focus on your breath. Or, pick up a small object like a rock or pen. Name every single detail of the object. This practice can shift your focus just enough to short-circuit catastrophizing thoughts and get your anxiety in check.

5. See the good in your anxiety

All emotions—even anxiety—have important functions and benefits. Anxiety is meant to help us be more attentive to threats. Anxiety helps us survey our environment for things that could harm us or others and if we find something, our bodies respond in ways that help us thrive. This is why small amounts of anxiety actually help us increase productivity and respond more effectively to a challenging world. So try to remember, our anxiety is there to help us. And as long as we can keep it under control, it will.

This post was previously published on Psychology Today.

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5 unusual headaches: Signs to watch for and what to do



Headaches come in lots of varieties, and some are easily recognizable. A migraine classically causes throbbing, pounding pain that lasts for hours — sometimes even days — on one side of the head. A tension headache usually feels like a tight band squeezing around your noggin. And a sinus headache shows up as pressure on one side of the face, behind the nose, or above one eye when you have a sinus infection.

Some headaches, however, aren’t as well-known.

What’s happening to me?

When less familiar headache pain strikes, the symptoms or patterns may be puzzling, or even frightening.

For example, a thunderclap headache (also called “the worst headache of your life”) causes sudden, intense, debilitating pain that can last for an hour or a week.

Here are five other unusual headaches.

  1. Orgasmic headache. Some people experience the sudden onset of a severe head pain similar to that of a thunderclap headache just before or at the time of sexual orgasm. Although usually no underlying problem is found, it should prompt a call to your doctor to be sure.
  2. Ice-pick headache. The vivid image of this headache identifies its main characteristic: sudden, brief, and severe stabs of pain to the head. Ice-pick headaches are so fleeting that they’re over long before any medication could take effect. This type of headache generally affects people who already suffer from migraines or cluster headaches.
  3. New daily persistent headache. Doctors call this headache “new” because it develops in a person who has not had problems with headaches before. The onset is sudden enough that you’ll often remember exactly when it began. It is “daily” and “persistent” because it then lingers indefinitely, and can mimic either a migraine or tension headache.
  4. Paroxysmal hemicrania. Like cluster headaches, paroxysmal hemicranias last for a while. But the periods are shorter (10 to 30 minutes) and more frequent (five to 15 times per day). The condition is considered different from cluster headache, as each headache type responds differently to various medications.
  5. Weekend headache. These are often caused by caffeine withdrawal, which leads to the dilation of blood vessels. This type of headache often begins 12 to 24 hours after your last sip of coffee and is likely to develop on weekends, when you delay your first cup of the day or skip coffee entirely. You can easily identify this type of headache by comparing your weekend caffeine intake with your weekday consumption.

What you should do about headaches

Take note of your symptoms when a headache occurs. If it’s sudden and intense, like a thunderclap headache, it could signal bleeding inside the head. Seek emergency medical attention.

If a headache is less severe, an over-the-counter pain reliever like ibuprofen (Advil, Motrin) or acetaminophen (Tylenol) may be enough to ease your pain.

But if headaches recur or you need to take pain relievers frequently, talk to your doctor. You may not be familiar with the particular pattern of pain, but your doctor likely will be, or can refer you to a headache specialist.

The post 5 unusual headaches: Signs to watch for and what to do appeared first on Harvard Health Blog.

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Micro-scale depictions solve century-old puzzle of brain energy use and blood vessel clusters — ScienceDaily


Our brains are non-stop consumers. A labyrinth of blood vessels, stacked end-to-end comparable in length to the distance from San Diego to Berkeley, ensures a continuous flow of oxygen and sugar to keep our brains functioning at peak levels.

But how does this intricate system ensure that more active parts of the brain receive enough nourishment versus less demanding areas? That’s a century-old problem in neuroscience that scientists at the University of California San Diego have helped answer in a newly published study.

Studying the brains of mice, a team of researchers led by Xiang Ji, David Kleinfeld and their colleagues has deciphered the question of brain energy consumption and blood vessel density through newly developed maps that detail brain wiring to a resolution finer than a millionth of a meter, or one-hundredth of the thickness of a human hair.

A result of work at the crossroads of biology and physics, the new maps provide novel insights into these “microvessels” and their various functions in blood supply chains. The techniques and technologies underlying the results are described March 2 in the journal Neuron.

“We developed an experimental and computational pipeline to label, image and reconstruct the microvascular system in whole mouse brains with unprecedented completeness and precision,” said Kleinfeld, a professor in the UC San Diego Department of Physics (Division of Physical Sciences) and Section of Neurobiology (Division of Biological Sciences). Kleinfeld says the effort was akin to reverse engineering nature. “This allowed Xiang to carry out sophisticated calculations that not just related brain energy use to vessel density, but also predicted a tipping point between the loss of brain capillaries and a sudden drop in brain health.”

Questions surrounding how blood vessels carry nourishment to active and less active regions were posed as a general issue in physiology as far back as 1920. By the 1980s, a technology known as autoradiography, the predecessor of modern-day positron emission tomography (PET), allowed scientists to measure the distribution of sugar metabolism across the mouse brain.

To fully grasp and solve the problem, Ji, Kleinfeld and their colleagues at the Howard Hughes Medical Institute’s Janelia Research Campus and UC San Diego Jacobs School of Engineering filled 99.9 percent of the vessels in the mouse brain — a count of nearly 6.5 million — with a dye-labeled gel. They then imaged the full extent of the brain with sub-micrometer precision. This resulted in fifteen trillion voxels, or individual volumetric elements, per brain, that were transformed into a digital vascular network that could be analyzed with the tools of data science.

With their new maps in hand, the researchers determined that the concentration of oxygen is roughly the same in every region of the brain. But they found that small blood vessels are the key components that compensate for varying energy requirements. For example, white matter tracts, which transfer nerve impulses across the two brain hemispheres and to the spinal cord, are regions of low energy needs. The researchers identified lower levels of blood vessels there. By contrast, brain regions that coordinate the perception of sound use three times more energy and, they discovered, were found with a much greater level of blood vessel density.

“In the era of increasing complexities being unraveled in biological systems, it is fascinating to observe the emergence of shared simple and quantitative design rules underlaying the seemingly complicated networks across mammalian brains,” said Ji, a graduate student in physics.

Up next, the researchers hope to drill down into the finer aspects of their new maps to determine the detailed patterns of blood flow into and out from the entire brain. They will also pursue the largely uncharted relationship between the brain and the immune system.

Authors on the paper include Xiang Ji, Tiago Ferreira, Beth Friedman, Rui Liu, Hannah Liechty, Erhan Bas, Jayaram Chandrashekar and David Kleinfeld.

Story Source:

Materials provided by University of California – San Diego. Original written by Mario Aguilera. Note: Content may be edited for style and length.

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‘Telestroke’ Care at Hospitals Is Improving Patient Outcomes


By Ernie Mundell and Robert Preidt
HealthDay Reporters

TUESDAY, March 2, 2021 (HealthDay News) — You’ve had a stroke and arrive at a hospital, but the stroke specialist is off-duty. Never fear: Telemedicine may help save your life.

Especially during the COVID-19 crisis, so-called ‘telestroke’ services — where health workers use video to consult with a stroke specialist who could be miles away — is helping to lead to better patient outcomes, new research shows.

“Our findings provide important evidence that telestroke improves care and can save lives,” study senior author Dr. Ateev Mehrotra, associate professor of health care policy and of medicine at Harvard Medical School, said in a university news release.

The benefits of video-enhanced care are highest for rural Americans, study co-author Andrew Wilcock added, even though many rural hospitals aren’t yet equipped for telestroke services.

The findings “emphasize the need to address the financial barriers these smaller hospitals face in introducing telestroke,” said Wilcock, who is assistant professor of medicine at the University of Vermont and a visiting fellow in health care policy at Harvard Medical School.

Continued

As the researchers explained, for patients with stroke symptoms, “time is brain.” That means that they require rapid expert assessment and treatment to stop any brain damage and prevent serious disability or death.

But many hospitals don’t have 24-hour stroke care teams. To make up for that, nearly a third of U.S. hospitals offer telemedicine consults with stroke specialists at other facilities, sometimes hundreds of miles away.

How much does it help? To find out, the Harvard team compared outcomes and 30-day survival among 150,000 stroke patients treated at more than 1,200 U.S. hospitals. Half of the centers offered telestroke services and half did not.

Patients at hospitals with telestroke received better care and were 4% more likely to be alive after 30 days than those at hospitals without telestroke, the study found. The largest benefits of stroke telecare were evident at hospitals with the lowest patient volumes and those in rural areas, according to the study published online March 1 in JAMA Neurology.

Continued

The researchers also assessed the use of “reperfusion” treatments, in which blood flow is restored to regions of the brain affected by the stroke to prevent irreparable damage.

Rates of this treatment were 13% higher among patients at hospitals with stroke telecare than among those at hospitals without telestroke services.

Two stroke experts unconnected to the study agreed that telestroke services can be lifesaving.

The findings “confirm what several smaller studies have shown: That delivering expert stroke neurological care via remote video technology can increase the number of patients getting the brain-saving clot-busting treatments,” said Dr. Salman Azhar, who directs stroke care at Lenox Hill Hospital in New York City. “My sense is that this finding can be extrapolated to underserved hospitals in general where there is a paucity of stroke specialists.”

Dr. Andrew Rogove is the head of stroke services at South Shore University Hospital in Bay Shore, N.Y. He agreed that telestroke reduces patients’ odds for death, but he noted that the study population was relatively older, about 79 years of age on average.

Continued

“It would be interesting to see how telemedicine for stroke would affect the outcomes in a younger population,” Rogove said.

More information

The American Stroke Association has more on stroke treatment.

SOURCES: Salman Azhar, MD, director, stroke care, Lenox Hill Hospital, New York City; Andrew Rogove, MD, PhD, medical director, stroke services, South Shore University Hospital, Bay Shore, N.Y; Harvard Medical School, news release, March 1, 2021

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Victorian Royal Commission the final piece in solving the national mental health reform puzzle


Mental Health Australia has today welcomed the release of the final report from the Royal Commission into Victoria’s Mental Health System, and the commitment to implement all recommendations, saying such action should be a further catalyst for driving national reform.

Mental Health Australia CEO, Dr Leanne Beagley says the report, and others like it, will now shape the path for an effective national agreement on how best to deliver, and pay for, mental health services in Australia.

“Less than four months after the release of the Productivity Commission Inquiry into Mental Health, and following yesterday’s Final Report from the Aged Care Royal Commission, we now see another important report, this time at a state level, which will further help inform generational reform for mental health across Australia,” said Dr Beagley.

“The recommendations for clear and direct action in these reports — recommendations that have been formed through extensive engagement with the sector, especially with people with lived experience of mental ill health — must now sit at the centre of a National Agreement for Mental Health and Suicide Prevention.

“The recommendations in Victoria, and the legislative changes that will follow, will provide a way forward to act, and solve the puzzle of how best to integrate services across the lifespan, from acute and bed-based services to community-based supports, to help improve the lives of the one in five Australians affected by mental illness each year.

“The review and reflection over the last two years has been welcomed and needed, with lived experience leadership at its heart, and it has coincided with a time in our world where the focus on mental health and wellbeing has never been higher, nor more important, especially when we consider the expected long term effects of the COVID-19 global pandemic.

“With these reports finalised, federal, state and territory governments now have a set of recommendations on which to act, and on which to achieve true generational reform for mental health in Australia.

“The mental health of our nation, and our communities and for all Australians is of the utmost importance.

“The challenge now is to find agreement on who will do what, by when, why, and how, a process which is already underway through the Health Reform Committee that has been tasked to deliver a new agreement on mental health and suicide prevention by November 2021.”

Ends.

Media Contact:
Lachlan Searle – 0488 076 088
Email: Lachlan.Searle@mhaustralia.org

About Mental Health Australia

Mental Health Australia is the peak, national non-government organisation representing and promoting the interests of the Australian mental health sector and committed to achieving better mental health for all Australians. It was established in 1997 as the first independent peak body in Australia to represent the full spectrum of mental health stakeholders and issues. Mental Health Australia members include national organisations representing consumers, carers, special needs groups, clinical service providers, professional bodies, public and private mental health service providers, researchers and state/territory community mental health peak bodies.

 

 

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Best Type of Cardio for Building and Preserving Muscle?


There’s an old saying about bodybuilding, which says that whatever you did to build muscle, also preserves muscle. The best tactic to build muscle, as we already know, is to lift weights at relatively high levels of intensity depending on the individual’s overall fitness level.

However, cardio training can also be employed as a useful tool to build muscle alongside lifting weights. Various types of high-intensity functional cardio and circuit training can engage both your cardiovascular system and trigger muscle tissue growth at the same time.

Intensity Zones – Strength Training, Hypertrophy Training, Muscular Endurance, Cardiovascular Training

If we try to imagine the training stimulus we provide to our bodies as a continuum, on one side we would have the highest possible intensity (intensity meaning the amount of weight we’re trying to lift) which would mostly increase our muscular strength.

As we decrease the intensity, we enter those rep ranges which trigger optimal muscular growth (hypertrophy). As we further decrease the intensity, we enter the range of muscular endurance and at the end, we enter the zone of cardiovascular training.

One might get the impression that doing cardiovascular training at low to moderate intensities, the kind of steady-state cardio usually done by physique athletes and bodybuilders looking to get lean and shredded, should be the last thing they should be doing to maintain their muscle mass while dieting.

Instead, they should be performing HIIT (High-Intensity Interval Training) and high-intensity functional training (performing strongman-type farmer’s walks, using kettlebells, battle ropes, etc. in high-intensity intervals) which is placed on our aforementioned continuum in the muscle growth range, which promotes the retention of as much muscle tissue as possible.

What type of cardio helps you build muscle?

There is, however, another crucial variable we need to consider in this particular equation. Namely, what other type of training is that individual doing? It is certainly logical that if the said individual is only doing cardio, then high-intensity training is the best way to protect muscle, however, depending on the duration of this phase, there is a possibility of losing a certain amount of muscle.

For a beginner, training this way can promote muscle growth and improve overall fitness simultaneously, which is why it’s so popular with personal trainers who are eager to “get the best of both worlds” out of their new clients. The reason that this way they can stimulate muscle growth and by using a high energy output in a relatively short period also reduce body fat.

However, for a professional bodybuilder, who carries a ton of muscle on his frame, by decreasing the effective stimulus, they may lose some muscle, because this type of training can’t replicate the same training stimulus needed to grow muscle, which will lead to the body adapting to the new demands and decrease muscle tissue.

It’s precisely for this reason why those looking to retain their muscle mass while dieting still need to lift weights and try to apply the same amount of intensity and volume in their workouts, with cardio included for its high energy output effect.

In this scenario, where lifting weights is still the major focus of the training, the type of cardio done will be a smaller issue regarding muscle tissue loss, for the simple reason that the lifter will still be generating the necessary stimulus to maintain muscle daily. If any muscle loss occurs at this point it will likely be caused by not following a proper diet, i.e. not getting the optimal amount of nutrients and energy to protect the hard-earned muscle.

The whole thing boils down to two things. Firstly, you need to ask yourself how much time you have. HIIT is short and demands lots of energy, so it’s better suited for people who are pressed for time yet still want to get in a full workout.

For people who have some time to spare, they may go for longer periods of lower-intensity, less demanding cardio. The second thing is simply what various people enjoy. Some people like the variety that high-intensity training can offer, using various bits of cardio and training equipment, whilst others prefer steady-state cardio, which they’ll use as an opportunity to listen to music, podcasts, or watch movies, something that’s impossible to do when training in high-intensity intervals.

In summary, high-intensity interval training, as well as functional training used in combination, can trigger the optimal conditions for muscular growth which makes them the best for muscle tissue retention when done as a standalone activity.

If we look at cardio as an addition to resistance training, however, the differences between high and low-intensity cardio are likely to be small, since we are giving the optimal stimulus to maintain muscle in other parts of our training.



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