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If you’re cooking a late dinner or often feel snackish before bedtime, you may wonder, “Does eating at night make you gain weight?”

Short answer: When you eat is not as important as what you eat or how much you consume. Your body doesn’t store more fat at night, and your metabolism does not slow down in the evening hours.

“In general, there’s no set cutoff for eating food,” says Krista Maguire, R.D., C.S.S.D., senior nutrition manager for BODi. But you do still need to choose healthy snacks and be mindful of portions.

Before you reach for that midnight snack, here’s what you need to know about late-night eating and weight gain.

Busting the “Eating Late Causes Weight Gain” Myth

There’s a long-held belief that eating after a certain hour contributes to weight gain, but that may not be entirely accurate.

A 2011 study compared two groups of participants. One group followed a conventional weight-loss diet, while the other group consumed most of their carbohydrates at dinner.

The surprising results: Over the course of the six-month study, the group that ate the carb-heavy dinner reported greater weight loss and body fat mass reductions.

And more research suggests the “eat late, gain weight” adage applies to large quantities of food, but not to small meals consisting of nutrient-dense foods.

“If you’ve already consumed a large amount of food during the day, late-night eating may just be excess calories that could lead to weight gain,” Maguire says. “This is especially true if you’re consuming foods with no nutritional value — think potato chips, soda, or candy.”

But if you’re eating mindfully, Maguire adds, there can definitely be some benefits to eating at night.

A higher-protein snack with high-fiber carbs before bedtime may help reduce exercise-induced muscle soreness, prevent hunger pangs in the night, and possibly help with healthy blood sugar control.

Bottom line: “If you’re eating at night, don’t go about it mindlessly,” Maguire says. “Eat with purpose.”

Does Meal Timing Matter?

There are some potential benefits to planning your meals around when your body needs certain nutrients, a.k.a. timed nutrition. For example:

• Eating a healthy breakfast may keep you from feeling ravenous and overeating when lunchtime rolls around.
• A small pre-workout snack with 15 to 20 grams of carbohydrates — like half a banana — can give you the energy you need to power through a workout.
• Regularly timed meals throughout the day can help you maintain a healthy metabolism and energy levels.

To understand why eating late at night won’t automatically lead to weight gain, it’s important to understand how your body processes calories.

When you eat, your body works hard to convert food into the energy you need for everything from walking, thinking, breathing, building muscle, losing fat, and even sleeping. This process is known as the “thermic effect of food” (TEF).

Protein is the most metabolically expensive macronutrient — you burn up to 30 percent of the calories you eat from protein during the digestion process.

That’s one of the main reasons why protein (or taking a protein shake supplement) can be helpful for weight loss. The more protein you eat, the more calories you burn.

But there’s no clear link between meal timing and TEF.

So while you may have heard that eating first thing in the morning would lead to your metabolism working harder and burning more calories, the reality is that your body doesn’t care when or how often you eat — as long as you’re not adding excess calories.

So instead of wondering how many meals you should eat in a day and when to eat them, focus on what you’re eating and whether you’re being mindful of your portions.

Should You Eat at Night?

It depends on why you’re eating.

Many people eat at night out of boredom or because of stress or anxiety. Mindless eating and emotional eating can both turn a nighttime snack into a calorie bender.

Want a simple way to gauge whether or not you need that late-night grub?

“The true test of hunger is to ask, ‘If you could eat some veggies right now, would you?’” Maguire says. “If the answer is yes, you’re probably hungry.”

Otherwise, you may just be craving a snack or eating out of habit or boredom.

It’s also important to make sure late-night eating doesn’t interfere with your sleep habits.

Research suggests consuming carbohydrates at night may make it easier to fall asleep, but eating a big meal too close to bedtime may disrupt your sleep cycle and can lead to heartburn for some people.

That can ultimately get in the way of your weight loss goals.

Research suggests lack of sleep can torpedo weight loss by slowing your metabolism, increasing your appetite, and decreasing the number of calories you burn.

In a study at Wake Forest University, researchers found that people under 40 years of age who slept five hours or less each night gained nearly 2.5 times more abdominal fat than those who logged six to seven hours.

So if you’re a night eater, that’s fine — just make sure you’re choosing healthy foods, staying within your calorie goals for the day, and getting enough sleep each night.

The post Does Eating Late at Night Make You Gain Weight? appeared first on BODi.

Preschoolers are children between the ages of three and five years old who are in the early stages of learning and development. During this stage, they are developing their primary teeth, also known as baby teeth, which will eventually fall out and be replaced by permanent teeth.

However, this does not mean that dental health should be neglected. In fact, tooth decay is the most common dental disease among preschoolers, with one out of ten two-year-olds already having one or more cavities.

As a result, it is important for parents and caregivers to be aware of dental health tips for preschoolers to prevent dental diseases and ensure their children’s overall health and well-being.

Promoting dental health in preschoolers is crucial for establishing good oral hygiene habits early on. This saves your kid from developing teeth or gum problems later in life. In this article, you will find out some dental health tips for preschoolers that you should observe for your little one.

5 Top Dental Health Tips For Preschoolers

Here are the basic dental health tips for preschoolers that you should observe on your little ones to ensure they grow with healthy teeth and gums.

1. Brush twice a day using a low fluoride toothpaste

Once your child’s first tooth erupts, brush their teeth using a soft-bristled toothbrush and a small smear of fluoride toothpaste. Brush your teeth twice a day, in the morning and before bed. You are to help them until they reach five or seven years.

Also, the method of brushing is essential for preschoolers. Brush their teeth in small circular motions, covering all surfaces. Make it a fun activity by using a timer or playing their favorite song for the duration of brushing (around two minutes), or else they will always struggle with you, especially in the early times.

However, it is advised to begin cleaning your child’s mouth even before their first tooth appears. Gently wipe their gums with a clean, damp cloth after feeding to remove bacteria.

2. Limit sugary snacks and drinks

Another essential dental health tip for preschoolers is to limit their consumption of sugary snacks and drinks. Reduce the consumption of sugary snacks and drinks, especially between meals. Excessive sugar can contribute to tooth decay. Encourage healthy alternatives like fruits, vegetables, and water.

3. Encourage drinking water

Another essential dental health tip for preschoolers is that they should be encouraged to drink tap water throughout the day. Tap water supply usually has fluoride, which will help keep their tooth from decay.

If the tap water at home is not fluoridated, talk to your dentist about fluoride supplements or treatments to help protect your child’s teeth against cavities and other dental problems that affect preschoolers.

Additionally, water helps wash away food particles and neutralize acids in the mouth. Also, for kids aged two and above, you can introduce them to plain milk as it is very healthy.

4. Eat a lot more healthy snacks and meals

Healthy snacks and meals have a role in enhancing and preserving the dental health of preschoolers. Expose the preschoolers to healthy foods such as vegetables, fruits, lean meat, grains, fish, cereals, dairy, and eggs.

Also, fruits and vegetables are good, and dairies like milk, yogurt, and cheese are good sources of calcium and are beneficial to the teeth.

Also, preschoolers watch and copy what you do as a parent. So it’s important to role model healthy eating for your children. They learn about food by watching their parents and other family members.

5. Visit the dentist regularly

Schedule regular dental check-ups for your child. The dentist can monitor their oral health, provide professional cleanings, and address concerns or issues. Every child is different, and some may require additional dental care. Consult a pediatric dentist for personalized advice tailored to your child’s needs.

Conclusion

If you want your preschooler to grow up with good oral health and healthy teeth and gums, you must observe all the health tips for preschoolers listed above. If their dental health is not managed adequately as babies and kids, they might develop complications later as young teens and adults. 

The post 5 Top Dental Health Tips For Preschoolers first appeared on You Must Get Healthy.

The post 5 Top Dental Health Tips For Preschoolers appeared first on You Must Get Healthy.

Ab workouts aren’t limited to athletes and the under-30 crowd! As a matter of fact, seniors rank as one of the top groups who should be doing core strengthening exercises regularly.

The reason? Targeting your midsection with sculpting and strengthening exercises is crucial to staying healthy and active. Your core is more than just the visible ab muscles you see on display in popular fitness magazines. It’s made up of all the muscles in your trunk, which assist in nearly every movement you make.

Here are the benefits of working your core as often as you can:

• Improves posture
• Reduces back pain
• Improves balance
• Helps with everyday activities
• Improves coordination

The following 8 moves are some of the top core exercises for older adults. Aim to do these exercises daily to keep your core muscles strong and healthy.

Perform each move for 5-10 reps (per side), and you’ll get a great core workout in less than 10 minutes.

1. Seated Forward Roll-Ups Photo Credit: Get Healthy U

Here’s how to perform a seated forward roll-up:

1. Sit in a chair with your legs extended, heels on the floor, and feet flexed towards your face. Extend your arms in front of you. Keep an upright posture; don’t slouch or lean back in the chair.
2. Begin curling your chin to your chest. Exhale as you roll the entire torso up and over, keeping your legs straight, abs engaged. Reach down towards the toes.
3. Once you can’t reach any further, inhale as you begin to roll back up to the starting position, one vertebra at a time.
4. Repeat moving slowly. Avoid using momentum; try to use your abdominals to lift and lower.

2. Seated Side Bends Photo Credit: Get Healthy U

Here’s how to perform seated side bends:

1. Sit with knees bent and feet flat on the ground. Bend your right arm to bring your right hand to the right side of your head. Allow your left arm to hang at your side. Keep an upright posture; don’t slouch or lean back in the chair.
2. Inhale. As you exhale, bend gently at the waist to lower your left arm toward the floor. Keep your chest open and pull your right elbow back to feel a stretch in your right side.
3. Inhale to return to starting position. Repeat.

3. Seated Leg Lifts Photo Credit: Get Healthy U

Here’s how to perform a seated leg lift:

1. Sit in a chair. Your left knee should be bent with your left foot flat on the ground, and your right leg extended. Keep an upright posture; don’t slouch or lean back in the chair.
2. Engage your core to raise your right leg. Lift your leg as high as you can without letting your back collapse. Hold briefly before returning your foot to the floor.

4. Seated Leg Taps Photo Credit: Get Healthy U

Here’s how to perform seated leg taps:

1. Sit in a chair with knees bent and feet flat on the ground. Keep an upright posture; don’t slouch or lean back in the chair.
2. Hold onto the bottom of your seat for support. Engage your abdominals and extend both legs out in front of you, tapping the floor with both feet.
3. Reset by pulling your legs under your chair, allowing your feet to rest on the floor. When you’re ready, repeat.

5. Seated Half Roll-Backs Photo Credit: Get Healthy U

Here’s how to perform a seated half roll-back:

1. Sit in a chair with knees bent and feet flat on the ground. Lift your arms in front of your chest to create a circle. Keep an upright posture; don’t slouch or lean back in the chair.
2. Keeping your feet on the floor and your arms joined in a circle in front of your chest, begin to round your back. As you round your back, think about scooping your abdominals.
3. Once you can’t go any further, engage your abs as you slowly roll back up to the starting position.

6. Forearm Plank Photo Credit: Get Healthy U

Here’s how to perform a forearm plank:

1. Lie face-down on the floor with your forearms on the ground. Your elbows should be directly under your shoulders and hands flat on the ground, elbow-width apart.
2. Engage your core to prepare. Then, press down through your forearms to raise your body off the floor until you’re supported by your forearms and toes.
3. Keep your body in a straight line from your head down to your feet. Pull your navel into your spine and squeeze your glutes to keep your hips from dropping toward the floor.
4. Hold for 30 seconds or 1 minute if you’re more advanced. (Or as long as you can!)

Modification: Drop down to your knees if you can’t keep your hips in line with your shoulders, or you feel pressure in your lower back.

7. Superman Photo Credit: Get Healthy U

Here’s how to perform a superman:

1. Lie on your stomach with your legs long. Extend your arms overhead. Draw your abdominals up and away from the ground, and pull your shoulders down away from your ears.
2. Engage your abs, back muscles, and glutes to lift your arms and legs simultaneously off the ground. Keep your gaze on the floor.
3. Release back to the starting position with control.

8. Glute Bridge Photo Credit: Get Healthy U

Here’s how to perform a glute bridge:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Engage your abs and squeeze your glutes to lift your hips to a bridge.
3. Hold briefly and return your glutes to the floor with control.

9 Tips For Joint Health | Keep Your Joints Healthy As You Age Photo Credit: Shutterstock

Keeping your joints healthy is key to staying mobile and experiencing less pain as you age.  Although you may not be able to prevent all joint injuries or arthritis, there are many things you can start doing today to improve your joint health!

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

Power Walking For Beginners Photo Credit: Shutterstock

With countless studies proving the health benefits of power walking, learning how to do it will keep you moving well into the future.

Power walking is one of the most maintainable workouts a person can add to their life, so if you haven’t tried it yet, how about starting now?

Power Walking For Beginners

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes) Photo Credit: Depositphotos

From healthy skin to improved memory, check out the top 14 health benefits of cucumbers!

And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

Hadi “The Persian Wolf” Choopan is the reigning Mr. Olympia. He will attempt his first title defense at the 2023 Olympia in Orlando, FL, on Nov. 2-5, 2023. Choopan uses high-volume training to build his lower body, which he hopes converts him to his second Sandow trophy.

On Aug. 27, 2023, Choopan published a video on his YouTube channel that featured his leg training 10 weeks ahead of the biggest bodybuilding competition in the world. Watch the workout below:

[Related: Bodybuilder Jason Lowe’s Full Day of High Carbs & Cheat Meals]

Hadi Choopan’s Olympia Leg Workout

Below is The Persian Wolf’s workout, along with his training methodology. 

• Single-Leg Leg Extensions
• Seated Leg Extensions
• Machine Hip Adduction
• Barbell Walking Lunges
• Leg Press
• Smith Machine Leg Press
• Sumo Deadlifts
• Deadlifts
• Seated Leg Curls

[Related: Bodybuilding Legend Frank Zane’s 3-Month Contest Prep Guidelines]

Extensions & Adduction

Choopan starts with leg extensions to train his quads. Adding single-leg extensions (also known as unilateral leg extensions) to the mix helps him quell muscle imbalances in his legs, which ideally promotes symmetry to his aesthetic.

He then performed reps on the adduction machine to work the inner thighs. Thickening the inner thigh prevents a thigh gap from disrupting the flow of a physique on stage during poses like the front or back double biceps.

Lunges & Leg Presses 

Lunges are unilateral movements that bias the quads depending on how far the knee tracks over the toes. Choopan gets sufficient knee flexion during each lunge, meaning his quads are training in a lengthened position while simultaneously improving his stability and core.

Choopan uses the Smith machine as his leg press. By positioning vertically under the machine’s barbell, Choopan can continue to load tension on his quads.

Deadlifts

Choopan finishes with two variations of deadlift – sumo and traditional – and seated leg curls to load his hamstrings and lower back. Sumo deadlifts place less tension on one’s posterior chain than a conventional deadlift but provide improved glute activation.

Slow Eccentrics

Choopan’s leg training techniques are aimed at the desired effects of improved aesthetics and size. One such technique is a slow, controlled eccentrics (also known as the negative). He pairs this with explosive – yet still controlled – concentrics (i.e. the contraction). 

Choopan’s training maximizes time under tension and intensity without conceding form. By ensuring every rep achieves requisite muscle activation, that stimulus should lead to better growth.

High Volume & Weight Distribution 

Another technique Choopan uses is a massive amount of volume — each set is in the 12-20 rep range. He mixes and matches weight depending on the movement. For barbell exercises, such as walking lunges and deadlifts, he trains lighter. Conversely, on machines, he more liberally loads the weight plates, as he did on his leg press of 900 pounds.

Throughout the video, Choopan trains in silence, hyper-focused on his main goal: bringing his best physique to the 2023 Mr. Olympia stage to ward off title contenders, such as 2022 Olympia runner-up Derek Lunsford and the third-place finisher Nick Walker.  

Featured image: @hadi_choopan on Instagram

The post Hadi Choopan’s Leg Training 10 Weeks Out From the 2023 Mr. Olympia appeared first on BarBend.

If you were a teenager or young adult in the latter half of the ‘aughts, you were probably aware of (or partook in) the infamous Four Loko drink. The “premium malt beer beverage” was all the rage among partiers at the time.

Why? The original Four Loko formulation bore a remarkable resemblance to the ingredients you’d find in a typical pre-workout powder: Namely, more than a scant amount of caffeine. By 2009, Four Loko was under fire from the media and government regulators alike for bucking public health policy. (1)

Credit: Ollyy / Shutterstock

One year later, the Food & Drug Administration issued a ban on caffeinated alcoholic beverages (forcing Four Loko to alter their formulation as well). (2) Whether you were privy to the Four Loko lore or not, the story stands as a sharp reminder of the consequences of mixing what was essentially pre-workout with alcohol. Before you spice up your next gym session with caffeine and a cold one, there are a few things you should know.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Side Effects of Mixing Pre-Workout With Alcohol

Strictly speaking, alcohol and fitness tend to have an antagonistic relationship. As the saying goes, the dose makes the poison — however, there isn’t much ground to gain in the gym by pounding a hard beverage before hitting the weights.

[Read More: The Best Foods for Energy Before, During, and After Your Workouts]

This is doubly true if you habitually consume pre-workout supplements to boost your performance in the weight room or on the track. Caffeine, the principal active ingredient in most pre-workouts, can have a number of harmful interactions with alcohol: 

• Alcohol and caffeine produce what some experts have called a “wide-awake drunk,” (2) which dampens your perception of inebriation until the immediate effects of caffeine (or your pre-workout) have worn off. (6)
• Both caffeine and alcohol are diuretics; they increase the rate at which your body sheds water. (3) This may impact workout performance, but could depend on the amount of alcohol consumed before a workout. Low-alcohol-content beverages may not significantly dehydrate you. (4)
• Many popular pre-workout ingredients are designed to sharpen reaction time and muscular coordination, but alcohol diminishes them. (5) This could mean that combining pre-workouts with alcoholic beverages reduces some of the performance-enhancing benefits of the former, but more specific data is needed to confirm. 

Note that there’s a very limited amount of research specifically studying the interactions and consequences of name-brand pre-workout powders and alcohol. Caffeine is far and away the most widespread and potent ingredient in most ‘pres, though, so it’s pretty safe to infer based on data studying caffeine and alcohol. (6)

What Is Pre-Workout?

If you like to hit the gym recreationally or as part of training for a sport, you’re probably aware of pre-workouts. They’re all the rage for gym rats as a quick way to enhance energy levels, boost mood, and increase performance. 

[Read More: The Gymgoer’s Guide to Whey Protein]

Pre-workouts are typically sold in powder form but may also come in capsules or even as edible snacks. Almost all ‘pres contain some combination of these active ingredients (though specific products may contain more or different profiles): (7)

• Caffeine
• Beta-alanine
• Citrulline
• Tyrosine
• Taurine
• Creatine

Effects of Pre-Workout

Effects of pre-workout vary depending on a host of factors including their blend of ingredients and, more importantly, your personal tolerance level to substances like caffeine. 

Some can inject you with a mild dose of energy, while, if you’re new to taking them, can make you feel like Popeye himself after downing a can of spinach. However, like any supplement, they aren’t without side effects.

Positive Effects

There’s conflicting evidence behind the viability of pre-workouts for tangible increases in performance, specifically weight lifting. Some data has shown little difference between taking a ‘pre and a placebo (7) regarding force production.

However, other studies have made much stronger claims, with some even considering moderate-to-high doses of caffeine (in the form of an energy drink) “necessary to significantly improve maximal muscle power.” (8)

[Read More: The 12 Best Supplements for Muscle Growth]

Pre-workouts that contain caffeine also increase athletic focus and initiative, according to some studies. (9) A pre-workout may be especially potent if you’re running on limited rest from the night before. (10)

Negative Effects

Pre-workouts also come with a host of side effects, particularly due to their high caffeine content. (10) You may experience excessive sweating, headaches, jitters or irritability, or an aggressive tingling sensation (if you’re working with a product that contains beta-alanine). (11)

What Is Alcohol?

Alcohol is an organic compound in which a hydroxyl group is bound to a carbon atom. Duh. For anyone who isn’t a career chemist, alcohol is a drug. Strictly speaking, it is a depressant, though everyone reacts to alcohol a bit differently.

Effects of Alcohol

Most adults know what it feels like to consume too much alcohol — stumbling, slurred speech or vision, impaired judgment and a gnarly hangover the next day are among common side effects of booze.

That isn’t to say that alcoholic beverages are universally negative. There’s some substantiated research that alcohol consumption may improve some heart health markers. In the immediate, it also blunts pain perception. (12)

Credit: Longfin Media / Shutterstock

[Read More: The Best Healthy Fast Food Options at the Most Popular U.S. Chains]

Regarding alcohol and exercise, one systematic review reported on chronic mild alcohol consumption and found that it has a limited negative effect on body composition, performance, and recovery. (13) However, other data shows deleterious effects on testosterone levels and other hormonal or metabolic markers. (14) 

Many of the positive (or negative) findings on alcohol and physical activity acknowledge that side effects are extremely dose-dependent. In short, a beer before or after a workout probably won’t do you much harm, but a few glasses of hard liquor definitely won’t do you any favors in the squat rack. 

Your Takeaways

The Four Loko fiasco highlighted the very real consequences of haphazardly chucking proven ergogenic (that is, performance-enhancing) ingredients into an alcoholic beverage. 

That said, it also provides an important history lesson; you should be wary of mixing “uppers” with “downers,” even if you’re preparing for a leg workout instead of a backyard barbecue or a night on the town.

• Mixing alcohol and a pre-workout may inhibit the performance-enhancing effects of the pre-workout supplement.
• You’re likely to experience noticeable dehydration, as both caffeine and alcohol are diuretics.
• The negative performance outcomes of alcohol are largely correlated with dosage and consistency of consumption.
• Alcohol has some beneficial health effects (if consumption is modulated), but there’s little suggesting that it’s a wise choice to include as part of your pre-gym ritual in any capacity.

FAQs

Before you pour up and chug down, check up on these common questions (and answers) about mixing pre-workout with alcohol.

References

1. Hughlett, Mike (August 24, 2009). “Caffeinated alcoholic drinks stir up legal concerns”. Chicago Tribune.
2. Cohen, Elizabeth; Young, Saundra; Smith, Matt (November 17, 2010). “FDA calls 7 caffeine-alcohol drinks unsafe”. CNN.
3. Stookey J. D. (1999). The diuretic effects of alcohol and caffeine and total water intake misclassification. European journal of epidemiology, 15(2), 181–188. 
4. Castro-Sepulveda, M., Johannsen, N., Astudillo, S., Jorquera, C., Álvarez, C., Zbinden-Foncea, H., & Ramírez-Campillo, R. (2016). Effects of Beer, Non-Alcoholic Beer and Water Consumption before Exercise on Fluid and Electrolyte Homeostasis in Athletes. Nutrients, 8(6), 345. 
5. Ranieris, Joseph N. “Alcohol and Working Out: How Does Drinking Affect Your Body?” Discovery Institute NJ. 28 February 2023.
6. Ferré, S., & O’Brien, M. C. (2011). Alcohol and Caffeine: The Perfect Storm. Journal of caffeine research, 1(3), 153–162. 
7. Tinsley, G.M., Hamm, M.A., Hurtado, A.K. et al. Effects of two pre-workout supplements on concentric and eccentric force production during lower body resistance exercise in males and females: a counterbalanced, double-blind, placebo-controlled trial. J Int Soc Sports Nutr 14, 46 (2017).
8. Del Coso, J., Salinero, J. J., González-Millán, C., Abián-Vicén, J., & Pérez-González, B. (2012). Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures design. Journal of the International Society of Sports Nutrition, 9(1), 21.
9. Cook, C., Beaven, C. M., Kilduff, L. P., & Drawer, S. (2012). Acute caffeine ingestion’s increase of voluntarily chosen resistance-training load after limited sleep. International journal of sport nutrition and exercise metabolism, 22(3), 157–164. 
10. Eudy, A. E., Gordon, L. L., Hockaday, B. C., Lee, D. A., Lee, V., Luu, D., Martinez, C. A., & Ambrose, P. J. (2013). Efficacy and safety of ingredients found in preworkout supplements. American journal of health-system pharmacy : AJHP : official journal of the American Society of Health-System Pharmacists, 70(7), 577–588. 
11. Dolan, E., Swinton, P. A., Painelli, V. S., Stephens Hemingway, B., Mazzolani, B., Infante Smaira, F., Saunders, B., Artioli, G. G., & Gualano, B. (2019). A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation. Advances in nutrition (Bethesda, Md.), 10(3), 452–463.
12. J Ryan Scott, MPH and others, Moderate Alcohol Consumption Is Associated with Reduced Pain and Fibromyalgia Symptoms in Chronic Pain Patients, Pain Medicine, Volume 19, Issue 12, December 2018, Pages 2515–2527
13. Wynne, J. L., & Wilson, P. B. (2021). Got Beer? A Systematic Review of Beer and Exercise. International Journal of Sport Nutrition and Exercise Metabolism, 31(5), 438-450.
14. Sierksma, A., Sarkola, T., Eriksson, C. J., van der Gaag, M. S., Grobbee, D. E., & Hendriks, H. F. (2004). Effect of moderate alcohol consumption on plasma dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middle-aged men and postmenopausal women: a diet-controlled intervention study. Alcoholism, clinical and experimental research, 28(5), 780–785. 

Featured Image: Ollyy / Shutterstock

The post Pre-Workout and Alcohol: The Risks You Need To Know appeared first on BarBend.

If you noticed some extra definition in your lower body since you’ve hopped in the saddle, you might wonder, What muscles does cycling work?

After seeing years of headlines warning that “sitting is the new smoking,” it might require a little suspension of disbelief to consider that you can get in the best shape of your life while largely parked on your butt.

But that’s what cycling, a surprisingly comprehensive workout, can provide.

“Cycling builds muscle and improves endurance,” says John Gardner, an NASM-certified personal trainer. It’s a serious calorie burner, which can help you lose fat and slim down overall.

“While the most difference will appear on the lower body muscles — as most of the pedaling power comes from those muscles — your core can get toned, too,” he adds.

Cycling works your cardiovascular system as well as your lower body. Here’s how.

1. Heart

First, a good bike workout can strengthen the most vital muscle of all.

“Cycling is a cardiovascular exercise, so that means you’re going to burn calories and strengthen your heart and lungs while you do it,” says Melanie Melillo, CPT.

But in terms of the muscle groups you can see, cycling mainly works the lower body, particularly the legs. Cycling indoors with a bike that provides varying resistance can help you focus on these areas.

“When you’re an indoor cyclist, because of the resistance on the flywheel, you’ll shape and tone your legs, creating definition in your quads, calves, and glutes,” says Melillo.

2. Quadriceps

As your legs cycle, you slightly straighten your legs to push the pedal down. That engages the quadriceps, says Gardner. Your quads are the four muscles that line the front and sides of the thigh.

As both hip flexors and knee extensors, they’re super-functional; strengthening them can help support those major joints.

And because the quads comprise the biggest muscle group in your body, building them can have visible benefits.

3. Hamstrings

As you bend your knees and pump away, you work the hamstrings muscles — those on the backs of the thighs — which provide force to push against the pedals, says Gardner.

And if you have clip-in pedals, you place slightly more emphasis on the hamstrings and hip flexors by more actively pulling up with each pedal stroke.

4. Calves

As you pedal downward, the calves power the action, collaborating with the hamstrings and quadriceps to push against the pedal and stabilize the foot, says Gardner.

On the stability front, doctors and trainers often prescribe cycling to people who are recovering from knee injuries or whose knees are bothered by joint disorders like arthritis.

“I highly recommend cycling to my patients,” says Siddharth Tambar, MD, a board-certified rheumatologist in Chicago who specializes in the non-surgical treatment of neuromuscular problems.

“Cycling recruits the gluteus, quadriceps, thigh, and calf muscles. Strengthening these muscles has a stabilizing effect on the knees, decreasing knee instability, weakness, and injury,” Tambar explains.

5. Glutes

When cycling, your hips rotate, which engages the glutes; they allow the pelvis to stay stable on the bike, says Gardner. The motion and resistance can strengthen this aesthetically crucial muscle group.

“The stronger your glutes are, the perkier they are,” says Melillo. “And we all know these days, the more shapely the booty, the better.”

An important note: Don’t shift your butt out of alignment to try to further engage those muscles; that can be dangerous, says Melillo.

“If you stick your butt out further, are you going to get more glute work? No,” she says. “You can actually hurt yourself. The more efficient you get at riding, the more resistance you can turn on, and the stronger you’ll get overall. Your glutes work as much as they need to work when you’re in the proper cycling position.”

6. Core

“Surprisingly, indoor cycling is a complete core workout,” says Karen Maxwell, an ISSA-certified sports nutritionist and master instructor for CycleBar in Denver, Colorado. “Your core stabilizes you; it’s your central place of balance and power. The more still the upper body is and with a tight core, the better.”

Functional Fitness

But cycling’s benefits can be more significant than any individual muscle group. “It’s really about the functional [fitness] that you bring to every other aspect of your life,” says Melillo.

“When you have more muscular endurance in your legs, you’re going to be able to enjoy the rest of your life without fatiguing as quickly. You’ll be that person who, when somebody says, ‘Hey, you want to go for a hike?’ or, ‘Let’s go for a walk,’ you’ll be able to do it because you’ll have that foundation. It brings a lot to just general quality of life,” she explains.

The post What Muscles Does Cycling Work? Here’s What Your Workouts Are Doing for You appeared first on BODi.

Many lifters that squat in the gym don’t simply want to “train their legs,” they want to get stronger and move serious weight, as well. Jesus Olivares knows a thing or two about squatting a lot of weight. As a matter of fact, he knows at least three things.

Not only has Olivares squatted over 1,000 pounds three times in powerlifting competition — always lifting raw, breaking the barrier twice in the same meet — but he’s willing to share his knowledge with his 138,000 plus followers on Instagram. In a recent post, he shared a total of four tips that he applies to every squat he performs in training or competition.

Find Your Best “Shelf”

When Olivares referred to the shelf, he’s talking about where the bar would be sitting on his upper back and shoulders. 

“The “shelf” is the first point of contact between you and the bar. It’s going to determine a lot such as bar placement and bar path … Whatever you decide, I urge [you] to find the perfect combo between stability and comfort, sometimes you can’t have both. So pick whichever you prioritize!”

He went on to talk about three positions that the barbell could be placed on the shoulders — low, mid, and high. Olivares could be considered a low-bar squatter based on his personal lifting style. He explained that the goal should be to flex your back around that placement for comfort and stability.

He also emphasized hand placement so the bar can be kept in place throughout the lift. The goal should be a balance between comfort and stability. You may have to compromise one to emphasize the other, according to the 120-kilogram-plus athlete who holds the All-Time World Record powerlifting total.

Have a Strong, Stable Walkout

Wasting time and energy is counterproductive when it comes to the squat. Lifting the bar from the rack, and then taking several steps to walk it out, and then trying to adjust while the weight settles can not only make the attempt harder, it could lead to injury.

Olivares advocates for a short and sweet pick and settling of the weight before going down into the hole. Take no more than four steps to get into position and make sure the bar is stable on your back. 

“This is a game of efficiency and proficiency. Be patient but do not take any more time than what you need … Practice makes improvement.”

If you’re making an attempt in competition, then you don’t have much time to do this. Practicing with lighter weights in training would be a wise move.

Breathe and Brace Correctly

The squat is always associated with leg training, but it really is a full-body movement. Your legs are the primary driver, but Olivares emphasized the importance of a strong and dependable core to transfer power and improve overall technique.

“Bracing isn’t just flexing your abs but also incorporating obliques and mid/low back. The action of engaging your entire midsection is what will protect your low back while also creating the rigidity you require.”

Bonus Tip: Time Your Descent to Explode Out of the Hole

Whether you’re in the gym or on the platform, you don’t want to be under the bar any longer than necessary. Taking a long negative can show control, but it can also zap the body of energy. Olivares isn’t getting paid by the hour when he competes. Even though he wants to be in control throughout the rep, he wants to get down and up as quickly as possible so he builds tightness as he lowers into the bottom position before “blowing up” to rise out of the hold.

” … you feel your internal pressure increase as you go into the hole of the squat and at your lowest and deepest point is where you’ll feel the most pressure. It is at this point where you want to time the reversal of momentum to help you on your way up!”

Jesus Olivares — All-Time Raw Competition Bests (+120KG)

• Squat — 470 kilograms (1036.1 pounds)
• Bench — 272.5 kilograms (600.7 pounds)
• Deadlift — 410 kilograms (903.9 pounds) — IPF World Record
• Total — 1,152.5 kilograms (2,540.8 pounds) — IPF All-Time World Record

Olivares last competed in June 2023 at the 2023 IPF World Classic Powerlifting Championships, where he won the 120-plus kilogram championship with a World Record total of 1,080 kilograms (2,381 pounds), including a 455-kilogram (1,003.1-pound) squat. His personal best competition squat is 470 kilograms (1,036.1 pounds), which he achieved at the 2023 IPF Sheffield Powerlifting Championships in March. As of this writing, there is no word on when he will compete again.

Featured Image: @mega.gojira on Instagram

The post World-Record Setting Powerlifter Jesus Olivares Shares Four Technique Tips to Squat More Weight appeared first on Breaking Muscle.

Hey guys!

Calling all millennials who were traumatized by the low rise trend of the 2000s!

I honestly have never been able to go low-low as I have a very soft lower belly and hips, so my body type isn’t highlighted in a way I like with traditional low rise bottoms.

Low rise shorts are back

20 years later (omg whattttt), low rise is back, but this time around, I get to control how it looks. Don’t be scared guys. I found a way for us to do this (if you want to of course) and do it better than in the 2000s!

Shop Low Rise Supershort

I am very pleased with how my Low Rise Supershort turned out and it’s my shorts of choice at the moment! Love how it fits right over my hips, it doesn’t pinch, and it lightly shows off my belly button. Very flattering. On short torso’d girls, this will probably be like a mid rise on you!

An honest note on sizing

Initially I had planned to make low rise shorts in our full size range xxs-3x but all of the plus size fit models we worked with kept it real and said they’d never wear this. In order to not create extra waste by making something no one wants, we opted not to produce plus sizes, however, if you feel like you actually would wear this – comment and tell me and I can make it for next time.

Im 5’5” wearing the small! The waist is very generous in its construction (which is what makes it anti-pinch). If you have a softer lower belly like me, stick with your normal size chart size. If you have more muscle in your hips and abs, I would say size down!

Hope you like the new options! Oh and for those wondering about thigh chafing – I’m working on something for you. Thank you for being patient as we develop!

The 2023 Germany’s Strongest Man (GSM) contest occurred in Gera, Germany, on Aug. 12, 2023. Twelve of the country’s strongest men clashed through six events in the single-day event, including the Wheelbarrow Carry, Tractor Pull, Tire Flip, Weight Throw, Dumbbell Medley, and Atlas Stones.

Dennis Kohlruss scored the overall victory. According to Strongman Archives, the competition was scored where the lower point total ranking higher. For example, if an athlete ranked first in an event, they received one point; last place received 12. Below are the full results:

2023 Germany’s Strongest Man Results

1. Dennis Kohlruss — 13 points
2. Patrick Eibel — 23 points
3. Markus Schätzl — 28 points
4. Sebastian Kraus — 32 points
5. Albin Hasanović — 37 points
6. Matthias Winnerl — 40 points
7. Tim Hruby — 41 points
8. Michael Reichelt — 41 points
9. Martin Mos — 42 points
10. Enrico Panfili — 49 points
11. Kai Ehrhard — 51 points
12. Ayyub Mohammad — 72 points

[Related: 2023 Strongman Champions League England Results — Shane Flowers Wins on Home Soil]

[Related: 2023 Strongman Champions League Portugal Results — Evans Aryee Conquers]

2023 Germany’s Strongest Man Event Results

Below are the results for each of the six events held in Gera:

Wheelbarrow Carry

This event was scored for time. All but two athletes completed the course within the time cap.

1. Albin Hasanović — 17.9 seconds
2. Sebastian Kraus — 18.74 seconds
3. Tim Hruby — 18.07 seconds
4. Martin Mos — 21.29 seconds
5. Markus Schätzl — 21.36 seconds
6. Dennis Kohlruss — 21.69 seconds
7. Enrico Panfili — 22.05 seconds
8. Michael Reichelt — 22.18 seconds
9. Patrick Eibel — 22.42 seconds
10. Matthias Winnerl — 24.93 seconds
11. Kai Ehrhard — 29.37 secones
12. Ayyub Mohammad — withdrew

Tractor Pull

Only two athletes finished the Tractor Pull within the time cap. Athletes who did not complete the course were scored for distance.

1. Patrick Eibel —  55.46 seconds
2. Dennis Kohlruss — 61.50 seconds
3. Sebastian Kraus — 15.48 meters
4. Martin Mos — 11.89 meters
5. Matthias Winnerl — 11.84 meters
6. Michael Reichelt — 9.7 meters
7. Markus Schätzl —  9.6 meters
8. Tim Hruby — 9.28 meters
9. Kai Ehrhard — 7.05 meters
10. Albin Hasanović — 6.69 meters
11. Enrico Panfili — 6.47 meters
12. Ayyub Mohammad — withdrew

Tire Flip

Each strongman was tasked to flip a 425-kilogram tire six times in the fastest time possible.

1. Sebastian Kraus — Six in 56.62 seconds
2. Dennis Kohlruss — Six in 59.86 seconds
3. Patrick Eibel — Five in 63.50 seconds
4. Matthias Winnerl — Five in 67.89 seconds
5. Albin Hasanović — Five in 70.46 seconds
6. Michael Reichelt — Four in 59.29 seconds
7. Markus Schätzl — Four in 63.02 seconds
8. Martin Mos — Three in 44.29 seconds
9. Enrico Panfili — Three in 47.48 seconds
10. Kai Ehrhard — One in 13.47 seconds
11. Tim Hruby — One in 14.52 seconds
12. Ayyub Mohammad — withdrew

Weight Throw

Each strongman attempted to throw five implements ranging from 20 to 28 kilograms over a 4.2-meter bar in the fastest time possible.

1. Dennis Kohlruss — Five in 18.19 seconds
2. Patrick Eibel — Five in 22.30 seconds
3. Markus Schätzl — Five in 35.27 seconds
4. Kai Ehrhard — Five in 47.49 seconds
5. Sebastian Kraus — Five in 70.13 seconds
6. Matthias Winnerl — Four in 15.00 seconds
7. Albin Hasanović — Four in 17.82 seconds
8. Michael Reichelt — Four in 24.88 seconds
9. Enrico Panfili — Four in 25.70 seconds
10. Martin Mos — Four in 32.30 seconds
11. Tim Hruby — Four in 34.16 seconds
12. Ayyub Mohammad — withdrew

Dumbbell Medley

The Dumbbell Medley was comprised of six implements weighing 70, 80, 90, 100, 110, and 124.5 kilograms.

1. Dennis Kohlruss — Five in 48.69 seconds
2. Tim Hruby — Four in 50.28 seconds
3. Albin Hasanović — Three in 19.11 seconds
4. Markus Schätzl — Three in 21.51 seconds
5. Patrick Eibel — Three in 32.93 seconds
6. Kai Ehrhard — Three in 59.23 seconds
7. Enrico Panfili — Two in 12.16 seconds
8. Matthias Winnerl — Two in 12.70 seconds
9. Michael Reichelt — Two in 18.45 seconds
10. Martin Mos — Two in 19.44 seconds
11. Sebastian Kraus — One in 11.01 seconds
12. Ayyub Mohammad — withdrew

Atlas Stones

The Atlas Stones featured four implements ranging in weight from 160 to 200 kilograms.

1. Albin Hasanović — Four in 40.70 seconds
2. Dennis Kohlruss — Four in 59.17 seconds
3. Markus Schätzl — Three in 27.12 seconds
4. Patrick Eibel — Three in 35.73 seconds
5. Michael Reichelt — Two in 15.18 seconds
6. Martin Mos — Two in 18.15 seconds
7. Enrico Panfili — Two in 21.51 seconds
8. Matthias Winnerl — Two in 21.60 seconds
9. Tim Hruby — Two in 22.65 seconds
10. Sebastian Kraus — Two in 38.32 seconds
11. Kai Ehrhard — no result
12. Ayyub Mohammad — withdrew

Kohlruss won two events (Weight Throw and Dumbbell Medley) and finished as the runner-up in three others (Tractor Pull, Tire Flip, and Atlas Stones). His worst finish of the day was fifth in the opening event.

Featured image: @dennis_kohlruss on Instagram

The post 2023 Germany’s Strongest Man Results — Dennis Kohlruss Triumphant appeared first on BarBend.