The 30-30-30 Routine for Fat-loss and Muscle Preservation
The 30-30-30 routine promises fat loss and muscle preservation. See what the research backs, which claims are myth, and how to make the morning habit pay off.
Health and Fitness Hacks
Over 40? Here’s How to Build Your Muscles
Muscle loss after 40 is reversible. Follow this science-backed weekly plan to build your muscles, with a no-gym home version and protein targets for each day.
The All-or-Something Exercise Mindset
Article summary Most people who quit exercise routines lack flexibility, not discipline. New research from the University of Michigan shows…
Isometric Exercises Cut Blood Pressure
Article summary Isometric exercises (static holds like wall squats and handgrip presses) cut blood pressure nearly as well as medication…
The 3-3-3 Rule for your Exercise Routine
Article summary The 3-3-3 exercise rule splits a week into 3 strength sessions, 3 cardio sessions, and 3 active recovery…
1-Minute Intensive Exercise Beats Everything Else
A landmark 73,000-person study proves one minute of intensive exercise delivers up to 156 minutes’ worth of light activity’s health…
The 2-Hour Rule for Evening Workouts
Article summary Research reveals the optimal timing for evening workouts to protect (and even improve) your sleep quality. Why you…
Want to Live Longer? Take a Long Vacation
A 40-year Finnish study of 1,222 businessmen found that vacation time predicts longevity better than diet or exercise. Long holidays…
Tired of your walking routine? Put it in reverse to reap new benefits
Here’s something that might shake things up: Try walking backward. Yes, really. And no, this isn’t some fitness gimmick. Walking…
Too Busy to Work Out? Try “Exercise Snacking”
Exercise snacking, short bursts of movement throughout your day, can improve fitness as effectively as longer workouts, with research showing…