What is the best way to build muscle?

Your muscle requires strength. Yes! strength is the size. The heavier the weights you lift, the bigger your muscles grow, the stronger your body becomes.

Your muscle mass will increase in order to lift heavier weights. Lift heavy weights and you’ll gain muscle mass naturally.

Here are the best tips to gain more muscle mass quickly:

• get stronger

As I said, more strength is more muscle. Increase the weight you lift on the deadlift, squat, bench press, and your overall muscle mass will increase because strength is the size.

Try to lift more than last time. If you don’t lift more than last month or year, you are not building muscle.

---

• train smart

You should train for muscle gain not for fat loss. Focus on lifting heavy weights for 6–8 reps and avoid using light weight for high reps.

Do exercises that work several muscles at the same time, integrate compound movements like squat, bench press, rows, and deadlift. This kind of movements increases the release of testosterone.

Here is an example of a Full body workout plan :

1 – Dumbbell Split Squat (Leg)

Alternatives:

• Single-leg press
• The Bulgarian Split Squat
• Squat

2 – Deadlift (Back)

Alternatives:

• Dumbbell deadlift
• One-armed dumbbell deadlift
• Bent-over rows

3 – One-Arm Dumbbell Row (Upper Back)

Alternatives:

• Bent over barbell row
• Hammer strength pulldowns
• Cable row

4 – Bench Press (Chest)

Alternatives:

• Dips
• Push-Ups
• Hammer Strength Chest Press

5 – Dumbbell Overhead Press (Shoulders)

Alternatives:

• Standing Overhead Barbell Press
• Behind-The-Neck Press
• The Partial Overhead Press

6 – One-arm overhead dumbbell triceps extension (Triceps)

Alternatives:

• Tricep Pushdowns
• Close Grip Bench Press
• Lying Dumbbell Tricep Extensions

7 – Dumbbell Curl (biceps)

Alternatives:

• EZ-Bar Curl
• Wide-grip standing barbell curl
• Hammer Curl

8 – Seated Calf Raise (calves)

Alternatives:

• Dumbbell jump squat
• Standing calf raise
• Jump rope

9 – Plank (Abs/Core)

Alternatives:

• Dip/Leg Raise Combo
• Barbell Russian Twist
• Barbell Rollout

To avoid injuries, start lifting weights and increase the weight frequently, and don’t forget to use a proper form.

• Go on a caloric surplus

Your body needs calories to fuel workouts and feed the muscles. You can follow the best training plan in the world, but without getting enough nutrients, your muscles won’t grow and recover. Some guys need 3000 calories to bulk, I need 3600 calories.

---

• Calculate your calorie needs

To gain muscle, you have to consume calories more than your body needs to maintain weight.

First, calculate your basal metabolic rate (BMR) then calculate your total daily energy expenditure (TDEE) by multiplying your BMR and your average activity level.

BMR for men: (12.7 * height in inches) + (6.23 * weight in pounds) - (4.7 * age) + 66

BMR for women: (4.7 * height in inches) + (4.35 * weight in pounds) - (4.7 * age) + 655

Activity level:

• Sedentary (little to no exercise): 1.2
• Lightly active ( exercise for 1–3 times per week): 1.375
• Moderately active (exercise 3–5 times per week): 1.55
• Very active (exercise 5–7 times per week): 1.725
• Extremely active (exercise twice a day): 1.9

Example:

A very active man (age: 22 years old | height: 72 inches | weight: 173 pounds)

BMR = (12.7*72)+(6.23*173)-(22*4.7)+66 = 1954 calories

TDEE = 1954 * 1.725 = 3372 calories

Conclusion:

This very active man needs a lot of calories to maintain his body weight (3372 calories), to gain muscle with a minimum of body fat, he should increase 300–500 calories. So he should now consume 3372 + 300 = 3672 calories each day.

---

• Consume more healthy fat

People think that consuming healthy fats will make them gain more body fat. The truth is high-fat foods are high in calories (1g gives you 9 calories) and may help you to regulate your hormones.

You must include fat in your diet, take 0.5 grams per pound of your body weight. It will help you for maintaining optimal cell structure and hormone levels.

---

• Eat more protein

Consuming more protein may help you repair and rebuild muscle tissues and recovery after a hard weight lifting session.

Increase your daily protein intake, 0.8 to 1.4 grams per pound of your body weight. A guy with 180 pounds of body weight should consume 200 grams of protein per day.

The best protein sources are beef, eggs, chicken breasts, salmon, lentils, shrimp.

---

• Get enough sleep

The lack of sleep causes a lot of health issues, including hormonal distributions, obesity… It decreases human growth hormone and increases cortisol (stress hormone) levels.

Try to sleep for 6–8 hours per night, recovery is important for muscle growth as well as diet and training. And there is no better way to recover than sleeping.

---

Metabolism and body type (Something you may consider)

Some people burn energy more than others do, some of them turn energy into muscles, others turn it into fuel for exercise energy.

There 3 body types:

• Ectomorph: Short upper body, long legs, long arms, with little fat storage. An endomorph has a fast metabolism, which makes gaining muscle a bit harder, he needs more time to reach the goal.
• Endomorph: The opposite of the endomorph, he is naturally fat with a slow metabolism, he has low carbohydrate tolerance. An endomorph needs to avoid sugary foods to get the minimum of body fat during the bulking.
• Mesomorph: Large chest, well-defined muscle, and strong body. He is naturally muscular with high testosterone and growth hormone levels.

---

Something you should know:

If you follow an effective training program, clean diet, and recover, you can gain 1 kg of lean muscle mass per month or 12 kg in a year.

You may gain more than 1kg per month when you start lifting, your muscles store glycogen to fuel your workouts and glycogen binds water, and this water increases your body weight.

How do I build body at home?

Working out at home  is a great  option as it saves money and time. There are vast amount of workouts,exercises that can be done at home.For example: Freeletics, Calisthenics etc. you can also do it in park as it serves well for running, good space and fresh air as well.

STEPS TO ACHIEVE YOUR GOAL:-

1. Divide particular set of muscles to work on for 6 days of the week(Let sunday be the rest day).
2. Choose only exercises that work only on the particular set of  muscles for each day.
3. Example:-monday be chest day,tuesday be for biceps and triceps.
4. Then consume 4 to 6  protein rich meals .
5. Reduce fat intake as much as you could for shredded and lean look.
6. Buy Home gym equipment set for more advanced training.[1]

WORKOUTS:-

FOR UPPER BODY  AND CORE:-

• Push ups:incline,decline,normal(100 to 120 a day)
• Pull ups
• Dips
• Plank,Crunches,Leg raises

FOR LOWER BODY:-

• Squats
• Lunges
• High intensity cardio
• Donkey kicks

HERE IS A POSTER FOR DETAILED EXERCISES OVERVIEW

My 3 Months Body Transformation

Four years ago, I actually did this for around 3 months. My motto in our fraternity lifting group was “every day is pull-up day”, and every lifter in the fraternity knew me as the pull-up guy. I would do 5 sets to failure of full range dead-hang no-kip pull-ups every night and sometimes both morning and night. At that point I wasn’t lifting anything else. Weighed 130 pounds, could barely bench my body weight, couldn’t squat even 100 pounds and never tried deadlifting before.

So here’s what happened:

1. My max pull-ups per set increased from 4 to 19 in 3 months. My recovery time between sets dropped drastically as well, and I could do 81 full range of motion reps in 5 sets with 5 minutes rest between each set.
2. With a huge swing and big kip, I did my first muscle up after 3 months.
3. My shoulders started developing some instability that sometimes hurts a bit if I do too many pull-ups, or drop from a muscle-up too hard. I stopped doing them every day after this became a problem. This largely became a problem because I would ignore any pain outside soreness. and do my pull-ups every day no matter what.
4. My lats got pretty big, while every other part of me was still small and skinny. I had tiny legs, chest, and arms. Even the upper part of my back and shoulders, trapezius and deltoids, were small in comparison to my lats. This made me look really out of proportion.
5. My shirts stopped fitting well around my back, but my arms weren’t big enough to fill out any shirt sleeves. Again, I developed really strange proportions.
6. I went to the gym and picked up some dumbbells for the first time in months, and to my surprise realized my curling rep weight almost doubled.
7. Witnessing the significant gains from dedication to pull-ups, I learned that the body is very responsive to any hard work you put into it. I applied similar dedication to other exercises (push-ups, deadlifting), and managed to even out my physique a bit more.
8. Stopped having issues with opening bottles with screw-on caps, and wasn’t particularly hindered when the wheels on my luggage broke.
9. I don’t have a before picture, but here’s a picture taken two summers after all the pull-ups and also after my bro drew a “palm tree penis” (yes I knew he was doing it, and no I didn’t care) on my back with sunscreen at the beach. I am standing naturally and weighed 145 pounds at the time:

I found another picture taken during my pull-up obsession days. It was around this time that I could do close to 30 full range-of-motion reps in one set:

In conclusion, I wouldn’t really recommend doing pull-ups every day, but if you do you’ll see results fast. If you use good form and fight for those last reps, your lats will grow quickly. In my experience, doing pull-ups when you are really sore is no problem at all. Your body will just grow even more and you will see gains faster. HOWEVER, if you experience joint pain in your shoulders and elbows, do not ignore it. Take a break, and listen to your body please. Even to this day my shoulders still feel a bit funky sometimes when I do pull-ups. Do not make the same mistake I did. Good luck!

EDIT: The image here is in no way edited. I really did have that tanned into my back and it took over half a year for it to fade. I only posted it because it is the only picture I have that shows my back musculature

What are the best ways to lose weight?

Here is 7 TIPS from me:

1. What is your body type?

What this means to you on a physiological level. My friend who is an ectomorph continually complains that he can never put on muscles.

Being a mesomorph is one of the main reasons I am able to lose weight easily. The reverse is also true, I can gain up to 2kg in a week if I remain inactive. To maintain my weight, I need 20mins of moderate workout at least 4–5 times a week.

2. Determine your body fat percentage, basal metabolic rate, calorie intake

It is important to monitor your body fat percentage, and not just focus on how much weight you are losing. Weight loss can result from many reasons, water loss, muscle degradation, and you want to be sure that you are gaining muscles and losing body fats.

The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day. In fact, your BMR is the single largest component (upwards of 60 percent) of your total energy burned each day.

While you can’t magically change your BMR right away, knowing your personal number, how it’s calculated, and which factors most influence your

metabolism, can help you use this data point to create a smarter strategy for weight loss (or maintenance).

Calorie mindfulness: In order to lose weight, you need to have slightly less calories going in than you need, so your body will tap into the reserve energy stored in your body. Be sure, you don’t starve yourself. This will result in your body going to “starvation mode” and it will do everything to hold on to the fats in your body because it thinks you will not be able to get nutrients on time. Losing weight is possible when you eat right. This will come in handy when you move on to the stage of determining your diet.

3. Set your goals

You need to set goals for yourself. This can be intimidating. I had a total weight loss goal of 21kg, and wanted to lose 6" off my hips (I started at 41" when I came back from my holiday). This can seem very difficult and almost impossible to achieve.

This row actually extended to the top of the wall because it started at 77.5 kg! Removed them once I crossed the 70 Kg barrier. Never going back to those days.

I broke down my goals into mini goals, so that I would feel motivated every time I reached one of my mini goals. This kept me going especially during periods when I would hit my plateau.

Personally, my plateau points were 72kg and 69kg. The next plateau point I will reach is at 65kg. This means that for 1–2 weeks, I will not see any change in my weight. Don’t freak out if this happens. Sometimes your weight might even go up. If you have been eating healthy, and consistently working out, this just means that your body is putting on muscle and soon you will notice the fats melting away. Everytime I break my plateau points, I lose another 1–1.5kg in 1 week.

Gotta get your head in the games, folks!

Mental preparation for weight loss regime is critical for maintaining this as a lifestyle rather than just a phase that you go through to get a “summer body.” You need to believe that you can shed the weight and this should be supported by why are you doing this. Is it to just look good for a holiday or are you making a commitment for life? This way, you won’t be yo-yoing between your weight, which itself is bad for your body.

4. 80/20 rule of losing weight

Hang on! We are halfway through the plan and we aren’t even at the workout plan? There is a simple explanation for this, that you have to remember.

Losing weight is a strategic game plan. You need to have a plan in mind before you start hitting the gym aimlessly. Sure, you will lose some weight, but will you be able to keep it off? 80% of your body is shaped in the kitchen, and only 20% of is dependent on your workout itself.

So what does this mean? It simply means that you have to be mindful of your diet. Knowing more about your food, how it is being prepared, and the nutritional values of what you are putting into your mouth will help you change the way you eat.

You can gym all you want but if your diet sucks, it doesn’t matter!

I used to eat everything because I am such a food lover. I still eat what I love but in moderation. Previously, I used to have chocolates on a daily basis, and now I only have it once a week maximum.

5. Your body is in the kitchen

I spent a lot of time researching on diets that will help me optimise my weight loss. I had done something similar in 2014, when I was even more of a health nut so I had a head start this time.

Start with small, gradual changes to your habits. This will help you commit to the new changes. Diving headfirst into a complete overhaul can be a shock to your system and you are more likely to switch back to your old habits. I enjoyed going onto pinterest and discovering new healthy recipes to try out.

My food plan breakdown:

• Breakfast: I start by drinking either
   lemon water or Ginger honey tea to kickstart my digestive system. I like to add chia seeds to my drinks so I get an extra boost of fiber & nutrients as well.
   Breakfast is either Oats with some berries or a
   protein rich breakfast of 2-ingredients banana pancake. I have now taken to spreading a little coconut butter on my pancake, just to switch up the flavors some days and it is packed with healthy fats!
• Lunch: For the first two weeks, I didn’t have any meat at all. I was mainly vegetarian and I would have seafood anytime I craved meat. This is something I do to cleanse my palate. It helps me to adjust better to the healthier options I am switching to in the upcoming weeks because their flavors are more light and usually meat, especially red meat, masks their flavor.
  Since then, my lunch consists of a serving of salad with some protein component. If I am cooking from home, I have salmon fillets in my fridge which I fire up over a pan and have it with some veges. If I am buying from outside, I look for grilled options and eat with no-carbs. Or at the most, as a wrap.
• Snacks:
  This makes a huge difference! I swapped out all my sugar treats that I normally reserve for this time, with nuts or berries and the change was incredible.
   Without all this refined sugar running through my blood, my mind is more alert, my skin got clearer, and there weren’t any epic dips in my mood during the evening from the dreaded sugar crash.
• Dinner:
  I kept my dinner light. Usually it was some steamed fish with boiled or grilled vegetable medley.
• Other tips:
• Drink water! I cannot emphasise the importance of staying hydrated. It shocks me how little people drink water. I usually have about 1.5L of water by lunch, and another 1L by dinner, and then about 2–3 cups of water before I sleep. My friends call me a camel. haha!
• Instead of eating fried food, switch to grilled or steamed food
• Start eating more alkaline food instead of acidic food

The benefits of the alkaline diet are said to include higher energy levels, fat loss, increased concentration and clearer skin.

• Reduce or stop processed food. If it has too many chemicals, then you know it’s bad for you.
• Stop intake of alcohol or limit yourself to just one glass.
• Reduce dairy intake or just stop it altogether

6. Workout routines

Time to head over to the weight section of your gym!

I love to work out. I love how I feel when I am doing weights and I can feel myself getting stronger.Every time I am able to lift a heavier weight, or increase my reps from the last time I did it, I would get a euphoric high that is kind of addictive.

Biggest myth that women must overcome: Using weights will make you into a ripped out hulk!

No, you will not get this way. This is through extreme dieting, workouts and usually some hormonal play is involved.

Girls, go pick the weights, barbells, kettle bells! You will not pack on muscles like a ripped body builder. We don’t have enough testosterone to develop overly bulging muscles. You can lose fat faster when you have more muscles because they are the ones burning the fats in your body.

“You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: You’ll burn more calories in less time.

I usually go to pinterest to give me inspiration. I have saved all the workouts that I do here on Pinterest. When I started going back to the gym in November, I started with just 20mins in the gym. Sticking to going to the gym 3 times a week, working out with HIIT training helped to rev up my stamina and got me back into the headspace I needed to commit to the change.

Example of a workout I follow. I vary my routines so that I don’t get bored and my body doesn’t get used to them.

“You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, MD, an endocrinologist at the Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

On days that I don’t have time to commute to my gym, I will work out from home. I have saved a list of workout videos that you can mix and match to create your own personal workout playlist.

You just have to commit to coming back 2–3 times a week,and soon you will find yourself doing more. If you are a beginner to working out, it would be better to join classes with a trainer or have a 1-on-1 trainer.

Form is everything in exercising. If you do it wrong, you are more prone to injury and your workout wouldn’t be efficient anyway. I have worked with personal trainers who have guided me in getting my form right so I am able to work out without much guidance.

When it comes to workouts, you should do activities that you love. Because this will make you happy to do it, and you will look forward to the activity so you will keep going back. Think about it, aren’t you more likely to do something that you love rather than something that you hate? Our subconscious mind is built to drive us towards pleasure. So try out different activities and do what gives you the most happiness.

My weekly routine:

• Sunday: Interval running for 10mins. (slow warm up for 3mins, then 40s sprints for 4 rounds 20s normal pace, 200m all out sprint, 2mins cool down)
• Monday: Arms, back, shoulders
• Tuesday: Legs & core
• Wednesday: Cardio & strength training from home
• Thursday: Arms, chest & shoulders
• Friday: Legs, thighs, & core
• Saturday: Break [the break day sometimes swaps around depending on my commitments for the day but I stick to working out 6 days a week]
• Warm-ups: I do 8mins on the staircase climber machine, then 10mins on the row machine, and then either strength or cardio on the rope-pull machine.
• Cool down: Stretches to loosen up the muscles, and it varies depending on the muscles being worked out that day.
• Music: I love listening to music with fast beats, inspirational lyrics while I work out because it helps me to keep my pace.

7. Give yourself a break

Every step of the way, remember this!

This is a lifelong commitment. It’s not a fad. So give yourself a break. When you are out, and you see a cake that you really really want to have, buy it. Share it. Or eat it by yourself. Research has shown that if you constantly deny yourself, you are bound to binge when you finally get what you want. So just savour the moment. There is no such thing as a “guilty pleasure.” Just “pleasure.” And you deserve it!

Hope i help you guys.

Which foods do people think are healthy but are actually unhealthy?

It’s mind-boggling just how wrong - even deadly-wrong - many of the world’s dietary food pyramid charts are.

The global diabetes and heart disease epidemics may have been fueled in large part based on now decades-old yet still recommended eating errors like: “eat a low-fat diet” and “regular refined carb intake” and “daily sugary desserts are part of a normal diet.”

True, many of these eating errors were based on past limitations in evidenced-based nutrition. But there’s also been a growing problem with industry-funded researchers fudging and sugar-coating the data for profit.

Thankfully, we’ve been witnessing an explosion in new knowledge from ethical food scientists over the last 5–10 years. And that new knowledge is turning so many of our pre-conceived healthy-eating assumptions on their heads!

For example, did you know:

• Eating a low salt diet may be one of the most unhealthy things you can do. This may be true even if you have high blood pressure ( please see videos in comments).
• Many types of fruit juice are just about as harmful as soft drinks are. New research has linked only slight increases in regular fruit juice consumption to a clinically significant increased risk of mortality.
• Many types of fruit now have very unhealthy levels of high sugardue to selective breeding for taste.

• Choose high nutrient fruits like blueberries wisely and eat them in small amounts with lots of high fiber veggies to minimize sugar -bombing your cells and organs.
• Refined grains are incredibly unhealthy due to the insulin spikes they cause and the toxic synergy they have, especially with simple sugars, processed meat products, and unhealthy fats.
• Boxed breakfast cereals labeled “all-natural,” “low fat” and “organic” are often full of processed carbs and sugars - a toxic combination that glucose-bombs your cells.
• Eating a diet low in healthy fats is very, very unhealthy. But at the same time you want to:
• Avoid unhealthy fats. Most refined vegetable and seed oils are super toxic. And that's why most:
• Margarine is toxic - despite all those old TV and print ads touting its so-called heart-healthiness. I recommend replacing margarine with healthy fats from nuts and seeds, extra virgin olive oil (please make sure it’s real and not a toxic substitute), and butter from grass-fed cattle.
• Eggs are super healthy - especially when eaten as part of a zero-”fake-food” diet and, even better, when taken from your own organically fed “backyard chickens.” But it's best to prepare your eggs soft boiled or cook them on low heat, sunny side up to avoid excess oxidation. It’s a good idea to boil meat rather than frying or grilling for this reason as well.
• Eating a mainly whole-food, plant-based diet can help buffer against the oxidation in high temperature cooked meats and eggs while absorbing toxins, including heavy metals and likely micro and nano plastics from a wide variety of industrial-food sources. Speaking of which:

• Fish farmed salmon might be the world's most toxic industrial seafood right now. I suggest wild salmon instead if not a smaller high-healthy-fat fish like sardines (less time spent as a sea-toxin filter compared to larger fish and a healthy balance of omega 3s and 6s and high in vitamin D).
• Yogurt with sweetened fruit can be as bad for you as icecream, again because of the combined natural and added sugars.

• The old advice to eat small frequent meals throughout the day can be very, very unhealthy. What makes “grazing” harmful to so many folks is that it increases the number of times insulin gets secreted in their bodies throughout the day. This is often on top of an already unnaturally high rate of insulin spiking from refined carbs and sugars. Your cells and organs need some glucose-free-time for at least some part of the day to avoid literally rotting over months and years from chronic glucose overload (a major contributor to several chronic diseases).
• Rotting is a very strong word, but I’m quoting the language used by Dr. Jason Fung author of “The Diabetes Code” arguably one of the most important public health books on preventing and reversing diabetes (and many directly related disease processes) ever written.
• Try time-restricted-feeding instead. Eat a good ratio of healthy fats (especially from nuts and seeds), as well as plant and some meat-based proteins, and mainly plant-based, low-sugar carbs (i.e. beans) across 1–3 meals during an 8–12-hour daily “feeding window”. The remaining so-called “fasting period” gives your cells and tissues the glucose-free time they need to self-repair and for normal functioning.
• Replace processed carbs with low glycemic plant-based carb sources like beans. Did I say beans? lol
• Stay away from refined meat products like bacon and hotdogs.
• A strictly meat-based (carnivore) diet is likely very unhealthy over long periods of time.
• Eating only meat robs you of critical antioxidants, phytonutrients, and fiber from plant-based whole foods.
• Having a variety of plant-based fiber is essential for building and maintaining optimal gut-health - a vital component of your overall mind-body health and wellness success.
• Hope that helps!

How can I become slim in a month?

Train like a Victoria Secret Model

yes! it is nothing wrong with it - it is actually healthy for both the physical and mental health - but you don’t have to be thin like them it is your choice - and it is actually really hard - you have to put your mind to it

Nutrition : good fats and protein, low in carbs - Calories is not always detected as it will be shed off with lots of intense exercise

eat lean chicken, beef or fish with every meal, or the equivalent in eggs (around three)

HAVE lots of salads, smoothies, greens, lentils, avocado, nuts, berries, fruits, apples, quinoa, brown rice, sweet potatoes, steamed vegetables etc

TRY to avoid - Sugar and Dairy

Hydration : Drink lots of water 10+ cups - preferably with lemon / cucumber/ mint leaves or even 2 - 4 Litres

ACV : In the morning have an ‘apple cider vinegar’ shot - if that is too much mix a table spoon of acv with a full cup of water

Intermittent Fasting : It is actually not that hard - stop eating at 6pm, sleep a good 9 hours, wake-up , drinks lots of water, have a shake , then have food at 12pm

Workout Early Morning - on an empty stomach - but still have lots of water (or coffee is allowed)

Workout like an athlete ! as you have an upcoming competition - put in all your effort and FIRE up!

5x a week for at least an HOUR - and REST is important for your muscles, body and mind

SPORTS:

• swimming (must do it , if you know it ! it is a fullbody workout )
• tennis
• boxing
• cycling
• Martial Arts

Workouts

• skipping
• lifting weights
• yoga
• pilates
• ballet
• barre classes
• HITT classes
• Cardio intervals