Weird Workout Hacks that Actually Work

It’s not hard to find hundreds of search results for workout tips when searching the internet. That’s why I was on a mission to find quick and easy workout tips that actually work, proven by scientific studies. Below are my findings:

 

1

Talk to Yourself- While most people get bothered, and slightly scared, by others who talk to themselves while working out, the results of a recent study might get you mumbling too. In a study published in the Medicine & Science in Sports & Exercise Journal, researchers found that physical exhaustion, or the desire to stop working out, is largely psychological. The study recommends consistent and orderly self-talk in order to produce desired effects. By using statement such as “I am strong,” or “I can do two more reps,” you may find yourself pumping out an extra rep or running longer than ever before.

 

2

Grow a Milk Moustache- Chocolate milk, that is. While some athletes turn to a protein shake for post-workout, chocolate milk may be just as good of an option. Chocolate milk is a good post workout drink because it is a great blend of carbohydrates and proteins, all mixed into one. A study in the American Journal of Clinical Nutrition discovered that muscles protein synthesis is greater when milk-based proteins are consumed post workout, versus soy-based proteins.

 

3

Hit the coffee shop- This may be no different than usual for you coffee-lovers out there, but studies show there is a perk to having coffee or caffeine before a workout. Not only can caffeine help you burn a greater number of calories during your workout, it can also delay depletion of muscle glycogen, according to an article by the American College of Sports Medicine.

 

4

 

Activate your Glut-4- Doing 60 seconds of exercise right before eating and 60 seconds of exercise about 90 minutes after eating will activate your Glucose Transporter 4. Doing this will allow more calories to flow toward muscle cells than fat cells. Also known as glut-4, this naturally-occurring protein in your body can do amazing things with the excess sugar and calories in your body.

 

 

The most effective workout tips are those that work for you. Every person’s physical make-up is different, but most important everyone’s motivation for exercising is different. Some of the above tips may help you tremendously, and others not at all. Give them a try!

 

This article was authored by Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards and the all new Weight Loss Stack 52, the most fun and unique way to lose weight. 

 

Gluten Free Parsnip Hash Browns

This is for our beautiful Gluten Free readers, we look after you too <3

Serves 6

 

Ingredients

  • 450g waxy potatoes (such as Charlotte)
  • 350g parsnips or other root veg
  • 1 small onion, halved and thinly sliced
  • 1 garlic clove, finely chopped
  • 1 egg, beaten
  • 4-5 tbsp sunflower oil

To serve

  • 6 rashers of streaky bacon or slices of prosciutto
  • 6 stems of cherry tomatoes on the vine
  • 6 eggs

 

Method

  1. Peel and coarsely grate the potatoes and parsnips – if you’re using a food processor, attach the medium grater. Squeeze out as much liquid as possible with your hands and put them in a bowl.
  2. Stir in the onion, garlic, egg and season if you like. Divide the mixture into six and roughly shape into flat cakes. Heat 2 tbsp of the oil in a large non-stick frying pan and fry three of the cakes on a low heat for 4-5 mins on each side until golden and tender. Transfer to kitchen paper with a slotted spoon and leave to cool while frying the remainder, adding remaining oil as necessary. Meanwhile grill the bacon and tomatoes, poach the eggs and serve alongside.

 

Busted! 5 Weight Loss Myths that Will Make You Cry

weight loss tips

weight loss tips

This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.

Busted! 5 Weight Loss Myths that will Make You Cry

Are you tangled in the web of weight loss fads and endless contradicting information on the web? Hopefully you haven’t fallen victim to one of these fads, wasting money and time with the hopes to lose a few pounds, only to gain more back in return. I know, it’s frustrating and millions of people share your pain.  Below I explain several myths that you might be doing right now to try and lose weight. If you are, then stop wasting your time and money.

MYTH # 1) LOSING WEIGHT REQUIRES HUNGER PAINS

The fact is, what you eat is more important than how much you eat. If you don’t eat enough, your metabolism will slow down, making your body want to store fat.  As a result, your initial weight loss will come from water and muscle, instead of fat.

You should try to consume healthy food choices and save those foods (and beverages) that are high in fat, sugar and calories for special occasions. Yes, you can have those unhealthy food choices from time to time, in fact, it’s encouraged. Without a cheat meal or snack every now and then, you will get frustrated and lose sight of your goal.  Please note, I said a cheat meal, not a cheat day. I see too many people doing cheat days, which is way too much for your body to overcome on a weight loss plan.

MYTH # 2) EAT NO FAT WHATSOEVER

This is a very old and popular myth. Your fat intake should be limited to around 15% of your overall daily calorie intake. Fat is needed in any diet to lubricate your joints, keeps your skin smooth and elastic, provide a source of energy, help your nervous system function properly and more. Olive, flaxseed and fish oils are good sources of fats. Fats to avoid include saturated fats and hydrogenated fats (also known as trans fats).

 

MYTH # 3) AVOID CARBS

You’ve certainly heard this before, “Carbohydrates are bad for you and should be avoided”. This myth has been trending lately as fad diets like Atkins and its copycats become more and more popular. The truth is carbohydrates have a moderate amount of calories (about half as many as fat). Simple carbohydrates (sugar) should be limited, but complex carbohydrates: whole grain and starches are high in nutrients. The problem with carbohydrates is portion control. Too many people eat at restaurants with huge portion sizes loaded with 5 times the amount of carbs needed for a given meal.  The best way to control your carb portions is to cook for yourself.

MYTH # 4) MEAT IS THE ONLY WAY TO GET ENOUGH PROTEIN

Meat is a great source of protein, but it certainly is not the only source. Meat can also be high in fat and sodium so many people look for alternative sources of protein. Egg whites are a prime source of protein and so are various vegetables and legumes like peas, spinach, Brussels sprouts and broccoli.

MYTH #5: EXERCISE AT LEAST 30 CONSECUTIVE MINUTES TO GET AN EFFECTIVE CALORIE BURNING WORKOUT

Adults should engage in a workout regimen for at least 30 minutes a day at least 4 days a week. Research has shown that the activity does not need to be done all at once.  The 30 minute routine can be split into two 15 minute intervals and provide the same health benefits.

MYTH #6: VEGETARIANS AND VEGANS ARE HEALTHIER EATERS THAN CARNIVORES

Vegetarians on average eat fewer calories and less fat than carnivores (non-vegetarians). However, vegetarians can make eating choices that contribute to weight gain by eating large amounts of high-fat, high-calorie foods as well as food with little nutritional value. The term vegetarian is not synonymous with health.

 

 

The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.

With your new found knowledge of weight loss, grab yourself a deck of my new invention, Weight Loss Stack 52, weight loss cards.

 

 

 

We Made It To 6 Months!

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We started as an idea and a dream 6 months ago, and we’re live and kicking 6 months later!

 

Thanks to our readers and followers!

<3

Use these Workout Tips to Get a Beach Body in Half the Time

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The warm weather is upon us and the skimpy clothes are coming out of the closet. If you always wanted to look great in skimpy clothes but didn’t want to spend an hour a day at the gym, then use the below time-saving workout tips to tone up and look great.

 

Ditch the treadmill warm up and do a bodyweight circuit instead – Instead of spending 10 minutes warming up on a treadmill before a workout, perform a 5 minute bodyweight exercise circuit instead. The bodyweight circuit is more fun and warms up your entire body in half the time. You can shuffle 7 Strength Stack 52 cards for a quick bodyweight circuit or make up one of your own.

 

Stop squatting with heavy weight – If you’ve ever seen power-lifters training their legs, you have almost certainly seen them performing barbell squats with a large amount of weight on the bar. Barbell squats are effective for large powerful legs, but getting nice toned legs doesn’t require heavy weights. Try Hindu squats instead of heavy barbell squats. Not only do Hindu squats save time by not having to load hundreds of pounds of weight on a bar, it’s safer and easier on your knees and back.

 

Stop performing one rep at a time. So many times I see people in the gym doing the standard 10 rep set. Try mixing it up a little and doing a 5 rep set but perform each rep 1 and a half times. Perform 1 entire rep of an exercise, then before returning to the starting position, go only half way and finish the rep again. You will finish the set quicker and you will activate more muscle fibers, especially if you are not use to doing reps this way.

 

Do “the superman” to build up your back – Many bodybuilders know that a strong back is the key to looking strong. A strong back puts your body in alignment and gives you great posture. The problem with getting a strong back is it usually requires a piece of gym equipment. However, there is an easy bodyweight exercise you can do at home called the superman. To perform this exercise:

  • Start by lying face down with your arms extended over your head.
  • Lift your arms and legs creating an elongated u shape with your body.
  • Your back should be arched and your legs should be several inches off the floor.
  • Hold for 3 seconds and return to the starting position.

All of these time saving workout tips will make you look great under one condition, you have to actually do them. Getting started is the hardest step, so be sure to schedule time for your workout and have nothing interrupt that time.

 

This article was authored by Sergeant Michael Volkin, inventor of Strength Stack 52 fitness cards and Quick Sweat Dice

 

Full English Breakfast SALAD!

We all love a Full English Breakfast, but here it is…. In Salad Form! Say whaaat!

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Ingredients

* 2 Medium/Hard Boiled Eggs

* 4 Strips of cooked Back Bacon (grilled is best)

* A Handful of Croutons

* 100g Cooked Mushrooms

* 250g Baby Plum Tomatoes

* 135g of Mixed Baby Leaf Salad

* 1 Cucumber

* French vinaigrette dressing (dress to taste)

 

Preparation

1. Wash and dry the baby leaf salad and place in bowl. Proceed by washing the tomatoes and cucumber. Add the tomatoes and mushrooms whole, but cut the cucumber in half and scoop out the middle with tablespoon. Once you have done that, slice the cucumber before adding to the bowl as well as the egg and bacon.

2. Mix in with a drizzle of vinaigrette before sprinkling the croutons over the top.

Then there you have it, a guilt free salad influenced by the nations favorite Full English breakfast

 

Enjoy!

 

<3 Resident Chef Alicia

The Secret to a Good Nights Sleep!

wake up

We all want to be healthy, and we’re always told ‘eat healthy food’, ‘do more exercise’. Yes, we do need a good balance of a healthy diet and exercise but another important factor is sleep.

Getting the right amount of sleep for your mind and body is extremely important. During sleep, your body is working to support healthy brain function and maintain your physical health.

Nutritional Therapist, Kerry Torrens (full article here) gives some advice on how small diet changes can help you get to sleep.

  • Swap sugary cereal for a wholegrain alternative topped with milk and a sliced banana.
  • Choose protein foods that are rich in an amino acid called tryptophan. This helps boost the sleep-inducing hormone melatonin. Chicken and turkey, milk and dairy, nuts and seeds are all good choices.
  • Combine these with rice, pasta or potatoes to help the body get the most benefits from tryptophan. Try a chicken and noodle stir-fry or similar. Drink warm milk with a cracker or oatcake before bed.
  • Reduce your caffeine intake gradually. Try decaffeinated coffee or caffeine-free drinks like red bush tea.
  • Build relaxation and exercise into the day to help manage stress.
  • Avoid using a computer late in the evening as the light from the screen can have a stimulatory effect.

 

 

Merry Christmas!

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Hope you all enjoyed this Christmas with your friends and family. We definitely did!

Starter (top): Fig and goats cheese tart

Main (middle): Roasted duck and pork, roasted potatoes, Brussel sprouts with chestnuts, parsnips, cabbage, stuffing and pigs in blankets

Dessert: Pecan Pie 

 

We do wish all of you a very merry Christmas and a Happy New Year. We will be updating the site even further in 2014!

 

Love and Blessings

TetheredFeather Team

xoxo