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Breathing during resistance exercise: It is generally recommended to in inhale during the lowering part of the motion (eccentric phase) and to exhale during the lift or push (concentric phase). For example, during a squat,  breathe in as your lower your body towards the floor and breathe out as you push your body up. Tempo: There are a number of reasons to give attention to tempo during your weight sessions. It improves your body awareness It improves the control of your lifts Helps to develop the strength of connective tissues Helps

Are you an experienced competitor looking to try a plant- based prep for the first time? Or a vegan looking to compete for the first time? Are you looking to make a significant physical transformation while following a plant- based diet? If so, then this article is for you. Where to Start: A contest prep is the 12-16 weeks leading up to a show. However, this is not where the process should begin. Typically 6 months to a year or even longer is spent consistently training with weights and gaining muscle without too much

The amount of exercise you need to do to transform your body depends mainly on 6 things:   GOALS STARTING POINT GENETICS METABOLISM TRAINING TYPE NUTRITION GOALS: What are your specific goals? Lose body fat? Gain muscle? Both? Sculpt a competition ready physique? Get ready for a special event or vacation ? What is your timeframe?   With a clear cut goal and a good reason, you’re more likely to commit to any kind of plan.   The more significant the body transformation you want to make, and the faster you want to see that transformation, the more intense and frequent your workouts will

Here are Mind Muscle Spirit’s top ten favorite carbs!  I know what your thinking, “No! Not carbs!” Really though, carbohydrates are very important to our everyday health. It is important to note that not all carbs are created equal. Just like, not all calories are created equal. Five hundred calories of kale is very different from 500 calories of M&Ms. The same goes for carbs. The type, quality, and quantity of your carb intake make the difference. Carbs are converted into glucose in the body, which is a form of

The Dash Diet is considered to be a back to basics approach. Dash stands for dietary approach to stop hypertension. This diet claims to be a healthy diet with all food groups in the right proportions. The Dash diet includes a lot of fruits, vegetables, whole grains, and low-fat dairy foods. It also includes meat, fish, poultry, nuts, and beans. This diet limits sugar-sweetened foods and drinks, red meat, and added fats. This diet is recommended by the USDA and the American Heart Association as of its ideal eating plans. The

Meal prepping is a great habit to get into! Once you get into a groove that works for you, you will never want to look back again! It can help save you money Rather than spending money every day on eating out and probably wasting a lot of that food. You make one purchase at the grocery store on the ingredients you will need for the week, which is cheaper than constantly buying food. It can ultimately save time By dedicating one day to grocery shopping and meal prepping you will

Prevent it Make sure you eat when you’re hungry. If your stomach is growling it is not because of a craving it is because it is hungry. Eat something with quality fat and protein, eating enough protein and fat at every meal can help prevent cravings form starting in the first place. Also, don’t be stingy with your carbs. When you add healthy carbs like starches and fiber you will find you stop craving carby junk food. Distract Yourself If you get a craving out of your head for just a few