Plant-Based Protein – Benefits when Working Out

Plant-based sources of protein in a fruit smoothie

The Benefits of Using Plant-Based Sources of Protein when Working Out

Over the years, plant-based protein sources have become an increasingly popular form of nutrition for those looking to maintain a healthy lifestyle. By incorporating plant-based protein into workouts, many are finding significant improvements in overall health, body composition, and performance. In this blog post, we'll explore the benefits that plant-based sources of protein have to offer exercisers and break down some tips for integrating them into any routine. With this type of protein, you can maximize your workout performance in a more natural and sustainable way, improving your overall health in the process.

What is Protein?

Protein is an essential component of every cell in your body. Amino acids serve as the structural building blocks for proteins. As one of the three primary macronutrients, the other two being carbohydrates and fats, it plays a crucial role in cellular maintenance and development. Protein is not only crucial for proper bodily function but also serves as a major source of energy. In general, the amino acid makeup of a protein determines its type. As protein is digested, it is broken down into specific amino acids. And, these specific amino acids play a wide range of roles in the body. Getting the right amount of protein each day is crucial, especially for athletes.

In What Ways Does Protein Contribute to Physical Fitness?

As we've said, protein is a crucial macronutrient. It is necessary for life, good health, and fitness, not only for athletes. In fact, proteins serve several purposes in the body. These purposes include mending broken cells, boosting the immune system, transporting chemicals, and carrying out instructions encoded in DNA. Moreover, all of these processes contribute to keeping your body in good shape. Those who regularly engage in physical activity, such as weight lifting or high-intensity cardio, have greater protein needs than those who lead sedentary lifestyles. Why? The answer is simple. Muscles actually tear a little bit every time we work out. Once we ingest protein, our body uses it to repair that damage.

The Difference Between Animal and Plant-based Protein

Animal-based protein sources, such as eggs, milk, fish, and lean meats, provide an excellent amount of energy and calcium. On the other hand, plant-based sources such as legumes, soy products, whole grains, and nuts also provide a lot of protein. However, they are low in some essential vitamins. For example, plant-based proteins are not typically considered to be complete proteins. This is because they don’t contain all nine essential amino acids. However, what they lack in amino acids, they make up for in minerals and fiber. That said, combining different plant-based protein sources can make up for this disparity in amino acids.

Another thing we need to mention is that animal proteins like beef tend to contain unhealthy fats, while plant proteins do not generally have any saturated fat. Ultimately plant-based proteins are a healthier alternative for those concerned about the moral implications of consuming animal products. And are more beneficial for overall health because they likely provide lower levels of fat grams compared to animal proteins. With that said, here are the three biggest benefits of using plant-based sources of protein.

1. Muscle Growth and Weight Loss

Plant-based proteins, like beans or chickpeas, may help with muscle growth and repair in the same ways that animal-based proteins can. In fact, combing these two foods may be just as effective as whey protein for gaining muscle and strength. It is also great for recovering quickly from workouts. That said, one of the greatest advantages of plant-based protein powders is the high fiber content they typically have. A diet high in plant fiber has been shown in studies to help with constipation and inflammation.

The protein found in plants may help speed up your metabolism. Because of the fiber content, plant-based proteins have a slower metabolic rate. When you consume plant-based protein and give your body time to metabolize it, you increase your metabolism and, in turn, your body's ability to burn excess fat. Plant-based protein powder serves two purposes: it aids in weight reduction while also providing a substantial amount of protein and fiber.

2. Alkalizing Properties

Plant-based proteins offer a host of health benefits and are particularly beneficial for those exercising while in addiction recovery. We all know that exercise can keep you healthy, but if you are unable to recover properly, it can be dangerous. That said, plant-based proteins are rich in alkalizing properties. They help to combat acidosis, an imbalance that exercise, diet, and certain medications cause. The intake of plant-based proteins aids the body in digesting food more efficiently and helps to ensure that the proper nutrients are absorbed by the tissues. Moreover, due to their low calories, fat, and sugar content, plant-based proteins are ideal for those looking to maintain a healthy weight during times of recovery. For individuals seeking to maintain overall well-being and good health during recovery, regularly incorporating alkalizing plant-based proteins into one’s diet is highly advisable.

3. Healthy Fat

Believe it or not, in order to lose fat and be healthy, you shouldn't avoid fat. That said, you need to eat the right type of fat. In fact, in moderation, saturated fats may help with weight control. For those looking to trim down, coconut oil is often considered a top choice. Coconut protein powder is a healthy option since it includes saturated fatty acids that help with weight control. Proteins found in plants are excellent for meeting your post-workout objectives. Plant-based proteins help with weight loss, muscular growth, and satiety without sacrificing nutrition. If you're still debating whether to or not to include plant-based protein in your diet, we highly recommend beginning your quest toward a healthier lifestyle by purchasing a plant-based protein powder.


Overall, plant-based sources of protein are an excellent source for those seeking to gain muscle without consuming animal products. Plant-based sources not only provide easily digestible nutrients and plant compounds, but they have also been shown to improve overall health and muscle growth. That said, even if you are not on a plant-based diet, it is a good idea to have at least a couple of plant-based protein sources with every meal.

Performance hydration: How to Hydrate for Optimal Performance

How to Properly Hydrate for Optimal Performance

For optimal health and effectiveness in any physical activity, you need to properly hydrate for optimal performance. Whether you're an athlete training for a competition or just trying to stay active, staying hydrated may make a big difference in how you feel and how well you do. This article will discuss the importance of performance hydration, the best ways to hydrate, and some methods for keeping your body at its optimal hydration levels.

Importance of performance hydration

The human body is, roughly, composed of 60 percent water. And we need it for a wide range of functions. As a vital component of the human body, water helps with temperature control, carries oxygen and nutrients to cells, and flushes out metabolic byproducts. Immense fatigue, headaches, and clouded thinking are all symptoms of dehydration. Athletes may have lower endurance and be more prone to injury if they are dehydrated. Constipation, dry skin, kidney stones, Urinary Tract Infections or UTIs, and heat stroke are just a few of the side effects of not drinking enough water. And, don't forget that drinking enough water can even help decrease blood sugar levels.

The role of water in the body

Water provides energy

Oxygen delivery is improved, and nutrition delivery to cells is boosted by water. Maintaining physical activity during exercise depends on the athlete's ability to deliver oxygenated blood to working muscles. This means that nutrients may enter and leave cells as needed during exercise, allowing for sustained energy without the resulting fatigue or weakness. Your cells may have trouble receiving the nutrients from your pre-workout food if you aren't properly hydrated.

Another important thing is that proper hydration should always be done, not just when you exercise. Even when you store your workout equipment and put the equipment away safely, you should not stop proper hydration.

Make sure to properly hydrate for optimal performance when you exercise.

Water helps with joint pain

Water acts as a lubricant and a cushion for the bones and joints while we're moving around. While you're working out, do your joints hurt? Perhaps you need to drink some water. While inflammation, connective tissue, and mineral balance are all contributors to joint pain, staying hydrated is crucial for minimizing discomfort and maximizing the range of motion.

Water protects your lungs

When water is added to the air, it makes breathing easier and helps prevent damage to the lungs. Stupid question, but when was the last time you had the "Fran cough?" You should drink plenty of water during your workout since being dehydrated when your lungs are under stress might create a persistent cough that can continue for hours afterward. In order to prevent any long-term damage to your lungs, it is essential to drink enough water before engaging in these exercises (or any activity).

Water helps your nerve communication

The transmission of nerve and muscle impulses among cells is facilitated by water. Because of its conductivity, water in the body amplifies the electrical signals sent by the nervous system to trigger muscle contractions. This is significant because stimulating rapid and intense muscular contractions during exercise has effects on both the brain and the muscles. On the other hand, Inadequate hydration may impede this communication, which in turn may contribute to premature onset muscle failure.

Drinking water is beneficial to your whole body

How to properly hydrate?

Know how much hydration your body needs

Knowing how much water you need on a daily basis is crucial. Depending on factors including age, gender, and degree of exercise, the recommended daily water intake may differ slightly from the standard eight 8-ounce glasses. Athletes may require additional water intake during intense training or competition.

Don't try to drink it all at once

It's better to sip water slowly throughout the day than to try to get it all in at once. This will aid in preventing you from being dehydrated. Consume water before, during, and after exercise to maintain hydration levels. In the two to three hours leading up to your workout, down 17 to 20 ounces of water. Following exercise, replenish lost fluids by consuming 20-24 ounces of water per pound of body weight lost.

Check your urine color

Checking your urine color is another way to see if you're getting enough water. In fact, urine color may be an indicator of your hydration levels. If you pee out a clear or very light yellow fluid, then you properly hydrate for optimal performance hydration. Urine that is a dark yellow or orange color may be a sign of dehydration.

Eat foods with a high-water content

Eating foods that are high in water content may also help you maintain your body's water balance. Cucumbers, watermelons, and strawberries are just a few of the fruits and vegetables that are mostly water. These produce items are not only high in water content but also include numerous essential nutrients and protective antioxidants. If you start eating these kinds of foods and drinking water, you can even lose weight. You can lose weight with filtered water as well.

Eating foods with high water levels is also a good way to hydrate.

Tips for maintaining optimal performance hydration levels

  • One of the best ways to keep yourself hydrated is to keep a water bottle on you at all times. This will serve as a constant reminder to properly hydrate for optimal performance hydration.
  • Create alerts on your phone or calendar to remind yourself to take sips of water at regular intervals. Maintaining a regular water intake schedule will be easier with this aid.
  • If you have a glass of water before each meal, you'll feel filled faster and eat less overall. If this prompts you to consume fewer calories, it can aid in weight loss.
  • Drink water instead of soda, juice, or sports drinks since sugary drinks dehydrate the body. Calorie- and sugar-laden and ineffective in hydration, these drinks are best avoided. And don't forget that water is important for everybody. Water is also the best way to stay hydrated during pregnancy.
  • If you have to sit or stand for a long time, make sure to get up every hour and drink some water. This is a great way to take a break from sitting or standing while still staying hydrated.

In conclusion

As we now know, you need to properly hydrate for optimal performance. Knowing how much water your body needs each day, drinking water regularly throughout the day, monitoring your urine output before, during, and after exercise, and eating foods high in water can help you stay well-hydrated. You may help yourself stay hydrated by carrying a water bottle with you, setting reminders, drinking water before meals, substituting water for sugary drinks, and taking water breaks. If you want to feel your best and be in the best possible health, being hydrated is crucial, so make sure to drink lots of water every day and pay attention to your body for signs of dehydration. Keep yourself hydrated, take care of your health, and you will succeed.

Treadmill Benefits Guide: Why Using One Might Be Right for You

Treadmill Benefits Guide: Why Using One Might Be Right for You

Treadmills are one of the best pieces of exercise equipment you can buy for your home. For example, they provide significant benefits, offer a treadmill workout without going outside, and makes it easy to maintain an active lifestyle. In this post, we will outline some of the essential treadmill benefits so that you can decide if treadmill use is appropriate for you!

Treadmills offer a treadmill workout without going outside. Now, running is a great form of exercise, and running on a treadmill provides the same benefits as outdoor running while avoiding many of its downsides! Treadmill workouts also make it easy to maintain an active lifestyle. So, if you want to work out at home on your schedule, the treadmill might be for you!

Let's discuss some of the promising benefits of using Treadmills.

Treadmills Are Convenient and Easy to Use

First, treadmills are very convenient and safe for your workout because you can use them at home. Also, it is an excellent way to keep yourself healthy without going out of the house. In addition, you do not have to worry about the sun or rain, as you would, when running outside. Furthermore, it's great to use a treadmill at home where you can control the room temperature. Consequently, a treadmill workout in your house is very comfortable.

Easy to Store

Second, a folding treadmill is easy to store. In fact, once you have finished using it, all you need to do is fold it. And, then place it in a corner of your home or even under the bed if there's enough space for that. This makes them one of the most convenient workout equipment available today since it can be easily stored.

Treadmill helps in Weight Loss

Third, a treadmill is a great way to lose weight as it helps burn calories. Also, it’s used for walking, jogging, or running. In addition, the treadmill can even be an effective way to shed pounds without having to go outdoors. Furthermore, you can use treadmills at home or in the gym. Incidentally, the treadmill is not just for losing weight but it also helps build stamina, endurance, and staying healthy without going outdoors.

Build Strong Muscles

Fourth, a treadmill is an excellent way to get in shape and build muscles. For example, start with a simple walk, then work your way up in intensity by jogging and then running. As a result, the treadmill helps you burn calories while building strong leg joints.

Great Cardio Workout

Fifth, treadmills can be a great way to burn some extra calories, and treadmill workouts are known for being low-impact. So if you have bad knees or hips but still want an effective cardio workout in your life, treadmills might work perfectly for you.

Incidentally, aerobic workouts, done for 30 minutes on most days of the week, have been found in medical studies to have the ability to reduce blood pressure and hence prevent heart disease. Furthermore, according to another research, running may aid in the improvement of our High-density Lipoprotein (HDL) cholesterol levels, which are considered good cholesterol.

Less Stress on your Body

One of the great things about using a treadmill is that it reduces impact on your body. On the other hand, unfortunately, running outside on concrete can have long-term negative consequences as you put pressure onto joints and muscles with every step taken--the same thing happens when we run continuously for hours at a time!

So, running on a treadmill is safer than running outside. Moreover, it has a soft surface to walk, job, or run. This makes it less stressful for your body and there are no rough patches of ground with obstacles that can cause serious injuries like rocks or potholes may pose when you run outside.

Treadmill Improves Joint Flexibility

Jogging is a great way of increasing joint flexibility. It can help with staying mobile and remaining upright, especially in your old age when bones get brittle from lack of use or osteoporosis sets into place which causes them to break easily due to their weakened state.

Outdoor joggers have an increased risk for conditions that limit mobility but running on treadmills every day will reduce this chance by slowing down degenerative diseases while also keeping you more active than playing simulator games do!

Track Your Workout

If you want to be healthy, exercise regularly. It not only makes your body feel better but also boosts the quality of your life and those around us! To reap these benefits, we must track our movements, so make sure you keep up with what has been done right along this journey as well as taking pleasure in any milestones reached like completing one mile or running an extra lap at work out today.

Helps in Controlling Diabetes

There is an old saying that increasing your physical activity helps you keep the doctor away. And, physical activity might do just that by regulating blood sugar levels. In fact, according to research conducted by The American College of Sports Medicine and diabetes associations, aerobic workouts like running or walking five days a week have been shown effective in controlling type 2 diabetes in those who have it.

Aerobic workouts like walking may be one way we control our glucose metabolism from creeping up on us without realizing it until it’s too late! This study showed how regular bouts of workouts helped participants maintain tighter curves than before. Which means less risk associated with high-risk health issues like heart disease. And, all because they exercised more often.


In conclusion, treadmills are an easy way to get a great cardio workout. They’re also helpful in building up muscle mass and bone density. And, if you want to lose weight, treadmills can help with that too! Indeed, there are many benefits to using a treadmill. Which is why it's one of the most popular type of exercise equipment today. We hope this blog post has helped you decide if getting a treadmill would be best for your home gym.

Why is a Cardio Kickboxing Workout Awesome?

Why is a Cardio Kickboxing Workout Awesome?

When it comes to martial arts, most people think of Brazilian jiu-jitsu, also known as BJJ. Indeed, BJJ is one of the best ways to engage your whole body. Apart from this, you will be able to learn a basic skill that will help you feel safe at all times. With kickboxing, most people get very confused. To understand the importance of kickboxing, you need to understand the way this combat-based game has been designed. Kickboxing is a mix of martial arts techniques along with some fast cardio and boxing. Overall, a cardio kickboxing workout is one of the best forms of martial arts that is fast paced. Moreover, you get the same benefits as cardio.

For beginners who are just starting their martial arts journey, kickboxing is known to be a very good strength-based exercise that will help any athlete get ready for the workout. This also helps in building stamina and endurance. You will see improvement in body flexibility and you will be able to burn extra calories. Most people report that they lose a significant amount of weight just with the help of kickboxing.

With the help of this article, you will know, in detail, about the cardio kickboxing workout. We will also explore some of the main parts that every kickboxer needs to learn. For the beginner who is still trying to figure out some of the best exercises, we have listed some benefits along with simple exercises for kickboxers.

What is Kickboxing?

For beginners, kickboxing is an excellent combination of kicks, punches, and knee strikes. With the help of extremely organized and choreographed movements, you learn to defend yourself. Some of the main constituents that are included within kickboxing include jabs, crosses, hooks, and uppercuts. These are some of the punches with the main focus being on the upper body. For engaging the lower body, there are simple knee strikes, front kicks, sidekicks, back kicks, and roundhouse kicks. So, the combination of punches and strikes help you in full-body defense.

Who is it for?

Cardio kickboxing is a great alternative for anyone who has become bored with cardio workouts like brisk walking or jogging on a treadmill. Cardio kickboxing is also an alternative for anyone who enjoys the “semi-dance” movements found in aerobics or step classes.

What is Included in Cardio Kickboxing Workout Classes?

Beginners are recommended to join kickboxing classes given by professionals. These classes consists of a simple warm-up session that helps your body get ready for the workout. To build stamina, there are intense workouts with planks, crunches, and squats. This is followed by a simple cardio kickboxing practice session.

By the way, the practice session can run for about one hour. Furthermore, during a cardio kickboxing workout, you don’t have to hit someone. Instead, you throw punches in the air or just simply hit punching pads. Most of all, this is an intense workout and within just one hour you may burn up to 450 calories.

Incidentally, kickboxing is a great substitute for cardio. In fact, kickboxing helps you increase your heartbeat and it strengthens your heart as well. Furthermore, with kickboxing, you are able to lose belly fat and maintain your blood sugar level. Apart from this, kickboxing also helps control blood cholesterol levels. Lastly, kickboxing is great for endurance training.

Simple Beginner’s Cardio Kickboxing Workout

First and foremost, it is better to start kickboxing with the help of a professional trainer. On the other hand, if you want to start on your own, you can do that in your home. In fact, if you don’t have a gym membership, you can set up a simple at-home gym. Furthermore, a beginner, who is not aware of kickboxing, can start by dividing your workout sessions. Incidentally, a simple workout session is described below.


  • For preparation, you need to make sure you are wearing the right gym gear. Everything needs to be comfortable and stretchable. Since you are going to kick, you need to wear something that will allow you to kick comfortably.
  • Second, in case you don’t have good sneakers, you can work out barefoot as well.
  • Third, start with a simple warm-up session that can consist of rope skipping, stretching, and five-minute yoga poses.
  • After this, you can get into one-by-one punch.
  • Once you are done with upper bodywork, you can do lower body workouts. For example, you can practice kicks and strikes.
  • After practicing both, you can switch to combinations. With the help of combinations, you are able to build muscle memory that will help you.
  • After practicing combinations, move on to improve speed. For improving speed, you can use shadowboxing and speed boxing.
  • In most cases, practicing shadow boxing involves punching bag workouts as well. This will help you devise a simple strategy that you can use in real life as well.
  • Once you are done with the session, end it off with a cool-down session. Now, cool-down sessions can consist of simple yoga along with positive imagery. By the way, these help you relax and improve body and mind synchronization.

Overall, this workout session can range from 30 minutes to 60 minutes. You need to do these workouts regularly so that your body develops muscle memory. However, regularly doesn’t mean you need to work out daily. Working out just 3-5 days is enough. This will give your body enough time to heal and you will see improvement in your performance.

Bottom Line

Kickboxing is more than just a simple combat-based game. It helps in building endurance and stamina. Apart from this, kickboxing is perfect for strengthening the heart. Also, you will see improvement in your health, and you will be able to burn a lot of extra calories. Since this is a fun activity, you will be able to enjoy it more and this will help you get into shape as well. Overall, kickboxing is not just a good method of self-defense, it also helps you become strong and healthy.

For senior citizens, kickboxing is good because it has an anti-aging effect. Since kickboxing is good for all ages, it is known to be the best exercise for all. Kickboxing is not only a good sport, it is a good exercise and a functional skill that you can use in your life. From basic self-defense you can use to protect yourself to effortless movement, kickboxing can be used everywhere.

How Running Works Actually: Burning Carbs vs. Burning Fats

How Running Works Actually: Burning Carbs vs. Burning Fats

Running is known to be one of the most effective yet one of the less used forms of exercise. The main reason behind this is the fact that running doesn’t bring capital to the fitness industry. It is one of the most highly rewarding yet most affordable forms of exercise. You will not need any private gym membership or a personal trainer for help. All you need is a good pair of comfy shoes. And, some stretchable sportswear that can help you make the most out of your run. According to a recent study, just a 15-minute run on a daily basis can help you maintain your blood sugar level, cholesterol level as well as maintain your body weight and body fat as well. With the help of this article, you will learn how running works actually.

As a result, you can figure out the best ways to get rid of body fat by tailoring your running.

Use of Energy in the Body through Running

Everything that we eat is used by the body. However, it is up to the body to see if the food that we have consumed can be used right now or later. If the food we consumed is too much, the body starts storing it for the rainy days. This means that the body switches to the storing mode. In fact, the body starts by breaking proteins first and consuming the energy and then switches to carbs. Once carbs are consumed, only then the body switches to fats.

Incidentally, the digestion time of proteins is around 1 to 2 hours. Next, the digestion time of carbs is around 1 to 2 hours. Finally, digestion time for fats is somewhere between 3 to 4 hours depending on the type of fats. In short, if you have consumed too much food, it will simply store it in muscles and then store it in the form of fats.

How Stored Fats are Used

When our body is in need, it uses the same stored fats and churns them down to fuel its work. This work can be simple daily tasks or extreme workouts. Our body uses stored fat for three different kinds of actions.

  • It uses the stored energy to work on bodily function including breathing, digestion, thinking, breathing, etc.
  • It uses stored energy to fuel healing of fractures, scars, repairing damaged cells, and replacing cells with new cells.
  • Finally, our body also uses the stored food to fuel physical activity that is usually very intense. This includes weight lifting, walking, running, and many more.

Considering these three main functions of our body, it is pretty understandable that we can neither speed up burning calories through healing nor through body function. So, we are only left with physical activity. This is exactly where exercise comes in. With the help of exercise, you can speed up the burning of calories and the body will be able to work properly.

How Running Works: Customize Running

For physical activity or running, you need to work on multiple things. Running is not just a simple physical activity that we learn as a child. It has so many different technical aspects that you need to understand before you can customize your running. Just like there are three different levels of every exercise that can range from basic beginner's level to experts’ level, running also has three different levels. These levels are controlled and conditioned by three main aspects of running. These aspects include:

  • First, the pace of running is a very important aspect that includes specifics about just how fast you can run.
  • Second, the distance of running helps in understanding how many miles or kilometers you have been running.
  • Finally, time of running means the overall minutes or hours that you have been running. Although the time of the day also plays an important role in customizing running, most people do not talk about it.

How Running Works: By Burning Carbs vs. Burning Fats

Most people ask why we burn carbs first and fats later although we just want to burn fats and not carbs at all. Well, researchers explain that carbs and fats both are a source of energy. They are the preferred source of energy as compared to proteins, which, by the way, are important for muscles. So, it is preferred that energy be drawn from fats or carbs instead of proteins. Carbs are the blood sugar which means the stored glycogen is carbs and you can easily use the sugar molecules to fuel the body.

Each carb is made of multiple mono sugars connected together in long chains. Within your muscles and liver, you will have glycogen that helps with immediate energy realization and your body will start using it right away. This happens during the workout mainly and cells will pull out sugar from the blood and use it for energy.

On the contrary, when you need to burn fats, the body will break fats down to fatty acids. Next, these fatty acids are absorbed by the blood steam and then used for energy. In conclusion, when the body needs energy for long periods of time it relies on fats.

So, if you want to burn fat you just need to customize your jog or run in a way that it is for a longer period of time, longer distance but at a slower pace. By the way, when the intensity is less and the body needs a continuous supply of energy, the body diverts to burning fats. Therefore, to ensure that you burn fats, keep your walks longer and your pace slower.

Bottom Line

To sum it all up, it is all about intensity. When we eat carbs, our body uses them right away for normal bodily functions. However, in the event of excess carbs being ingested, the body starts storing it in the muscles. And, when muscle storage runs out, then the body converts the carbs into fats and stores in the different parts of the body.

The same process is repeated when we try to exercise. It all begins with first, burning carbs at a high intensity for just a small amount of time. However, when the body keeps burning calories, only then does the body switch to fats. In short, if you want to lose fats, you need to exercise at a slower intensity. Which you can do by exercising for longer periods of time. So, a one hour jog is better for losing fats than a 20 minute sprint.

Just a few minutes of intense exercises will not be able to cut it. In fact, you need to switch to something less intense so that you can exercise for a longer time. Furthermore, while eating, you need to focus on what you are eating and how much you are eating. This means that both quality and quantity plays a very important role. Finally, eat more proteins with lots of greens and fiber and try to skip solid fats.

Cardio Kickboxing: How Many Calories Burned in 20 Minutes?

How Many Calories do 20 Minutes of Cardio Kickboxing Burn?

First and foremost what is cardio kickboxing and what part does it play in calories burned. Well, the answers to both questions are given in the article below.

Exercise is good for health. In fact, we all have read about it. Moreover, there are many different kinds of exercises. And, each exercise has offers its own benefits. But, before selecting a proper exercise, you need to find out, in detail, about the exercise. Indeed, each exercise has some perks. For example, some are good for self-defense, others for building a stronger body, and some help with losing weight. So, for better understanding and even before starting the exercise, it is better to seek professional help.

Incidentally, according to a recent study, more than 60 percent of individuals who engage in any kind of workout only want to lose weight. Furthermore, where most people aim for shedding fat, others want to gain muscle. For example, some choose kickboxing, some simple boxing, Zumba, or any other fitness class. But, if you want to break a sweat you are interested in knowing how effective your exercise will be to meet your desires. Apart from this, your age, gender, metabolic rate, and overall workout also plays a very important role. Individual differences are there. But, you can guess how many calories you will be able to burn after trying out the workout. This will help you customize your overall workout, and you will be able to burn calories according to your desires.

In this article, we will discuss the calorie-burning rate of cardio kickboxing. Since kickboxing is not as famous as most combat-based workouts, it is very important to know in detail about kickboxing and how it is effective. This article will help you get an idea of calories burned by an average person.

What Is Cardio Kickboxing?

Cardio kickboxing is an organized exercise that requires a planned MMA-based workout consisting of a variety of punches and kicks. Also, cardio kickboxing is a high-intensity workout that is good for beginners as well as for professional athletes. In addition, this workout helps build stamina and endurance as well as it helps you increase the flexibility of your body. The best thing about kickboxing is the fact that it helps with burning extra calories. You will shed extra fat and your body will become lean and muscular.

Because most people confuse cardio kickboxing with kickboxing in general, it is important to know the difference between the two. Cardio kickboxing is usually an exercise-based class that is led by a kickboxing professional. The workout plan that is followed is highly choreographed consisting of basic elements of kickboxing that will help you in kickboxing as well. Meanwhile, kickboxing is a game just like simple boxing but with the inclusion of kicks.

This means that you are not only using your upper body but also your lower body. The basic maneuvers that are added to the kickboxing include both punches and kicks. Within cardio kickboxing, some of the main punches include jabs, crosses, hooks, and uppercuts. For the lower body engagement, you will also be able to practice known strikes, sidekicks, back kicks along with roundhouse kicks and front kicks.

With cardio kickboxing, you will also start with a warm-up session and end with a cool-down session. Meanwhile, cardio kickboxing sessions go from 30 to 60 minutes and everything is planned. All you need to do is follow the instructor and the rest is quite easy. Kickboxing doesn’t involve any physical contact. In fact, kickboxing is mostly like shadowboxing.

Best of all

The best thing about cardio kickboxing is that you can customize the intensity. You can either practice punching combinations or you can mix it with kicks and strikes as well. It all depends on the time, intensity, and type of exercises you include.

How many calories are burned in cardio kickboxing?

For cardio kickboxing, it all depends on the time and maneuvers that you use. Fitness experts say a relatively intense kickboxing session, of around 60 minutes, can help you burn about 900 calories. Also, you will be able to release your emotional baggage as well by engaging the whole body. Incidentally, using Harvard Health studies, someone weighing 125 pounds may be able to burn 200 calories in a 20-minutes session. Harvard Health has also reported that someone weighing 185 pounds may be able to burn over 400 calories in a 30-minutes session.

With the help of cardio kickboxing, you will not only just shed fat but also lose weight. This is a full aerobic workout plan that will help you lose weight as well as help you strengthen your body. Even if we compared cardio kickboxing with simple yet intense exercises like running, we will see that cardio kickboxing also consists of running.

If you compare cardio kickboxing with running-based exercises, you will see that it is better for cardio health as well as for weight loss. In case you want to lose weight, you need to start with simple cardio-based exercises that will help you perfect your technique as well as improve your health. Kickboxing helps you engage the whole body. Which means it is good for losing belly fat as well as strengthening your upper and lower body.

Bottom Line

To sum it all up, it is safe to say that cardio kickboxing is one of the best options for not only losing body fat but also for gaining muscle. For most people, kickboxing is the same as regular boxing. However, boxing mainly focuses on the upper body and with the lower body, you just use simple footwork. On the other hand, kickboxing will also help you improve the strength of your lower body. Where other workouts require you to spend more time on each exercise that only focuses on one group of muscles, cardio kickboxing, on the other hand, engages the whole body and you will be able to measure your progress as well. Overall, it is more about the time you spend and the quality of maneuvers you perform that will affect your calorie burned as well.

Meanwhile, other benefits of kickboxing include improved balance, better posture, stronger upper body and core, increased endurance, becoming more alert, better mood, and better hand-eye coordination.

BJJ Cardio Workout: Best

Best BJJ Cardio Workout

Brazilian jiu-jitsu or BJJ is actually a combat sport that took place in Japan. In fact, the main purpose of this martial arts was to teach you certain skills for your self-defense and self-discipline. So, keep on reading to find out more about BJJ cardio workout.


In BJJ training you learn how to knock down your opponent by taking him/her down to the floor and then taking the dominant position. Other than that, some people practice Brazilian jiu-jitsu as an exercise in order to develop strength, conditioning, and also to make their body stronger. So, once you start practicing it on a daily basis you will notice the drastic changes in your body. I mean you get physically and mentally more fit and strong.

Now, the main aim of BJJ training is to develop muscular endurance that you can utilize on the mat. Incidentally, cardio in BJJ also means balancing. I mean you don’t have to train on just one energy system in your body. Instead, you have to train everything in a smart way.

Along with that, cardio training is very important because it ensures great consumption of fat as a source of energy. This results from the bond between the intensity of the training and also utility of certain energy extracts.

So, in today’s blog, I will discuss the best cardio workouts, which you can practice for gaining muscular endurance and also body strength, for BJJ.


First, a sprint workout in BJJ is the sure-fire way to get into shape while spending minimal time doing your conditioning workout. This type of cardio workout, especially hill sprinting, has its own place in jiu-jitsu conditioning as it also makes you mentally stronger as well. Also, sprinting improves your athletic performance, boosts your power, preserves muscle mass, and increases your anabolic threshold.

How to do sprints?

From my point of view, because hill sprints make you mentally tougher and stronger, they are great for BJJ cardio.  So, follow the following steps in order to perform hill sprints.

  1. 1
    First, find a hill. In fact, look around for a hill that is 40 yards long.
  2. 2
    Second, go to that hill and get prepared with some warm-ups.
  3. 3
    Now it’s time to run. Typically do 4 to 10 reps total, depending upon your ability level.
  4. 4
    Finally, cool down and have some rest for muscle recovery.

By the way, before starting, make sure your outfit is sweat-wicking and comfortable.


The most common example of aerobic activity is long-distance running and cycling. The most important part of getting better in BJJ is to actually train BJJ skills, but running no doubt increases your strength and body endurance. Also, running prepares your body for the strain of moving between the aerobic and anaerobic workouts. However, additional training is also required, including strength training and actual BJJ sessions. Furthermore, running also improves circulation and helps to clear your mind as well. So if you are searching for the best cardio workout, running can be the best choice.


When summer starts, swimming is a great option as a cardio workout for BJJ. I actually started swimming for 1 hour per day and I felt a great change in my body in terms of cardio and breathing. Swimming is a great option as a cardio workout for jiu-jitsu. It’s a bit better than running and jogging because there is no impact on your ankles, knees, and hips.

After working out with jiu-jitsu, swimming actually helps your body to open up your back and shoulders. Also, swimming strengthens your body muscles as well. Furthermore, swimming enhances your heart rate. In addition, you tend to control your breath which makes you more relaxed.  In fact, in swimming you also practice how to have control over your breathing. And this breath control helps you a lot in jiu-jitsu competitions because controlled breathing plays a significant role in helping an athlete to develop a strong sense of discipline. Controlled breathing also helps to regulate emotions and your stress level as well, which leads to improved mental and physical health. So, you can clearly see that swimming teaches you how to practice breathing, and it’s also the best cardio workout for BJJ.


Cycling is the best low-impact way to work the aerobic system. The best grappler is the one who spends more time on the mat. If you can’t grapple that often and want to supplement your classes, activities like swimming, rowing, and climbing would be more specific to your sports, but cycling is fine also.

Rope Jumping

Rope jumping is the killer cardio workout that helps you to improve your coordination. Also, it helps you to boost up your metabolism, and makes you sweat like crazy. Various research also shows that rope jumping increases your metabolic rate 10 to 12 times above resting. It’s also a low-cost exercise that basically requires minimal space and little equipment.   So, when it comes to jumping a rope, it is one of the best cardio workouts that you can do. Either it’s 5 minutes or 45 minutes, rope jumping will always help you to get in shape. If you do it daily for 30 minutes, you will see your cardio and physical fitness improve tremendously.


Kettlebells are an amazing exercise for increasing your strength and conditioning for Brazilian Jiu-Jitsu. They can also be used for various other goals such as strength, aerobic endurance, explosive power, and mobility as well. Besides that, kettlebells can also increase your heart rate just as much as typical cardio sessions. You can also use them in cardiovascular, strength, flexibility training, and many more. The benefits of kettlebells are infinite, so yes! Kettlebells is also a great choice cardio workout for BJJ.

Ping Pong Paddle – What’s a Good Price?

What's a Good Price for a Ping Pong Paddle?

The best price for a ping pong paddle depends on why you are buying it. For example, it may not be ideal to get an expensive ping pong paddle if you just want to play at home for fun. However, if you play to get a cardio workout or competitively and if you can afford it, why not?

Generally, a lot of ping pong players would want to get quality for their money. Therefore, it is better to get a ping pong paddle that will fit the purpose. In other words, let your level of playing and budget determine the kind of table tennis paddle you buy.

By the way, do you know the basic qualities of top ping pong paddles? And their price. So, let’s take a look!

How Paddles are Priced

Many players put paddles into 3 categories of quality. The first is your run-of-the-mill paddle that you can pick up at a general store like Walmart. These will cost you anywhere from $2 - $15. Most feel fairly cheap but do well for family games and players with minimal skill (especially kids who are just learning).

Your second tier are the high quality pre-made paddles. These are usually purchased from a specialty sports store and can range from $50 - $200 or more. Their quality is much more higher than their cheaper cousins and is reflected by the higher price range. But, overall the playing experience is much better. And, you can make them last for years if you’re careful with them and get accessories like a case.

The last tier are custom paddles. For example, the blade (bat) and rubber are purchased separately. And, you can customize them according to your playing style and needs. Now, these paddles can range anywhere from $150 up to $2,500 or more, depending on your budget. Incidentally, the highest priced paddles aren’t necessarily the best, it’s more about matching the equipment to your specific playing style.

Qualities of a Good Ping Pong Paddle

Like every ping pong equipment, a good paddle makes playing fun and exciting. As they say a good working tool makes the difference. So, you don't have to be worried about the handle of the paddle flying off while you're playing. If you must know, a quality paddle also improves your performance while playing a table tennis game.

A ping pong paddle without these qualities listed below is not worth spending a dime on.

  • Control: If you can't control the ping pong ball with your paddle effectively, then opt for another one. The ability to control the ball is key and very important. Imagine if all your serves fall short because the paddle doesn't offer the required control.
  • Speed and Spin: The quality of your paddle also affects the swiftness of your serves. No matter how fast your hand moves, a bad paddle will not generate the expected spin and speed to beat your opponent. 
  • Firm: If the paddle is wobbly, then reject it immediately. It may fly off your hand when you serve the ball.
  • Thickness: One of the materials used to make the ping pong paddle is rubber. In fact, thick rubber makes the ball bounce well on a ping pong table.

Components of a Ping Pong Paddle

The most noticeable components of a ping pong paddle are the rubber surface and handle. In case you don’t know, these components make a good ping pong paddle what it’s worth.

  • The Blade: Depending on the brand, a ping pong blade is usually made up of five to six layers of plywood. The blade consists of a mixture of soft and hard wood. Aside from a wooden blade, some manufactures also use carbon materials to manufacture a ping pong blade. Although carbon blades are good too, wooden blades are largely preferred because of their durability and their ability to offer much more control.
  • Rubber: Most often, the rubber used to cover the blade is pimpled. Sometimes synthetic or natural rubbers are used to cover the blade. The density of the rubber surface is often ten to thirty per square centimeter. A very thick rubber surface generates more speed and spin. Furtherore, some paddles have a different rubber coating on both sides. Whichever the case, verify that the rubber is very thick.
  • Handle: A firm handle makes the difference when playing ping pong. Depending on your preference, you can opt for flared, straight, or an anatomic handle. Usually, your grip style and pattern should determine the kind of handle you go for. 

Top-notch Ping Pong Paddles

Instead of reading reviews and opinions why not opt for these ping pong paddles. A few have been chosen to meet any level of playing. Let’s take a sneak peek!

• Butterfly 401

If you are a beginner at ping pong, you can opt for Butterfly 401. It offers speed and spin. Therefore, if you are running low on budget, you can opt for this paddle. Most pros often started with Butterfly 401.

• DHS-Hurricane-II

This paddle is the best option for pros. Because of its amazing features, DHS-Hurricane is widely used by professional ping pong players around the world. If you are attack-minded, then opt for this ping pong paddle. To move a little step up from the Butterfly 401, DHS-Hurricane-II is a great option.

• Butterfly Balsa Carbo X5-FL

Apart from being the most expensive paddle here, Butterfly Balsa Carbo X5-FL offers incredible speed, spin, and firm control. It’s perfect for looping and best for offensive ping pong players. It is also designed with Tenergy 80 FX features.

Final Word

Don’t get carried away with the price of the ping pong paddle. Simply ensure that it offers you the features you need to better your game. As a beginner, what matters is your ability to develop your ping pong skills.

Use lesser grades of ping pong paddle to train. That way you will appreciate a high-quality paddle more: starting small is always the best.

Cardio at Home Without Equipment – Exercises to Stay Fit

Cardio Exercises You Can Practice at Home Without Equipment

The heart is the powerhouse in our body. In fact, a healthy heart will, most likely, translate to a healthy life. Therefore, it is imperative that we do whatever it takes to maintain a healthy heart. And, one of the ways to do this is by eating low fat meals. Meanwhile, another way is to do cardio at home without equipment.

But, what exactly is cardio? Indeed, cardio, in short, are simply exercises that increase your heart rate. Moreover, cardio exercises have a plethora of advantages. From improving blood circulation to controlling cholesterol levels, cardio workouts basically keep you alive and healthy. In this article, we will explore some cardio exercises that you can do right in the comfort of your home.

Squat Jump

Now, doing a squat is a cardio exercise. But, so is jumping. So, when you combine both, it becomes a pretty effective cardio exercise. Furthermore, this cardio exercise requires a minimal amount of space. This is because you will be almost in the same physical location on the floor. 

To do this, first you stand erect with your hands stretched out. Bend your knees and get in a squatting position. Next, jump from the squatting position, and squat on your way down. And, repeat this sequence for the duration of the workout.. Incidentally, doing the squat jump for 15 minutes can burn as much as 100 calories.

Jump Rope

Tiffany Haddish, an American comedian once said, "Nobody messes with a girl that skips". I think that's quite a good incentive to skip.

Though more common among women, jump rope, or skipping is used by professional athletes to stay fit. Skipping can be done anywhere, with a simple rope that can be purchased anywhere.

To practice this, hold the two ends of a rope; one with each hand. Next, flip the rope over your head and then below your feet, jumping up just before the rope is about to make contact with your feet. Doing this for just 20 minutes can burn as much as 220 calories.

Jumping Jacks

Jumping jacks, much like jump rope is a familiar childhood playground activity. This is a very simple exercise that can be done right in your home, with very little space and absolutely no equipment necessary.

So, if you wanted to have a 30-minute workout session, you could do a little bit of jumping jacks, and a little bit of jump rope and jump squats to spice it up.

To do this workout, simply stand with your feet together and your arms placed straight down by your sides. Next, jump and spread your legs apart. At the same tie, lift your arms so the palms come close together over your head. Next, go back to the initial starting position with your feet together and arms straight down by your sides. Repeat in a quick succession. Doing this for only 10 minutes can burn as many as 100 calories.

Jogging in Place

An outdoor run is definitely a lot of fun, but what if it was raining, or snowing heavily? There would be no satisfaction of coming back home all sweaty. The good news is that you can still jog in your home, and you can do so without a treadmill.

This doesn't involve a lot of activity. All you need to do is jog in a stationary position. But it definitely gets your heart pumping. That, after all, is the purpose of any cardio exercise. By the way, it is better to put on your shoes to support your feet. Also, put on good shoes to avoid injuring your feet. 

If this sounds a little boring, and you happen to have some change, you can buy a very affordable treadmill with pretty impressive features including a multi-function LCD screen that provides you real-time data about your workout.


An opportunity to exercise your cardiovascular muscles and your soul at the same time has got to be the ideal workout experience. Jogging in place sounds a little too boring for you? If so, crank up the music and start dancing.

This can absolutely be fun, perhaps the ultimate experience for an indoor cardio. Dancing gets your heart beat faster, and as a bonus can also help build your muscles.

You really don't need instructions as to how to move your body to a song. But if you want to learn some new moves, or get a structured lesson, there are a lot of videos online to help you do that. Incidentally, dancing for 30 minutes can burn as much as 150 calories.


If you are athletic, and you want to really feel the adrenaline rush that comes with cardio exercises, then kickboxing is just the thing for you.

Kickboxing has an exhaustive list of pros, and that includes therapeutic advantages in getting rid of anger and stress. You can do this in the comfort of your home. In fact, a punching bag is all you need for a kickboxing session.

Kickboxing, as the name implies involves a mixture of boxing and karate. Doing this for just 10 minutes can burn as much as 100 calories.


There are quite a number of other cardio exercises ranging from simple to difficult that you can do at home with zero equipment: Touch toes, speed skaters, crab walk, lateral shuffles, butt kicks, high knees, running the stairs, and even burpees.

You can try whatever works for you, a combination of two or three exercises for a few minutes every day is sufficient.

Recent study has shown that drinking coffee before workout has a number of advantages both during and after a workout.

Caffeine makes you more alert, reduces muscle pain during exercise and even helps consume less cholesterol post workout. Be sure to get a coffee maker that makes an espresso with cafe quality macrofoam and have yourself a cup of coffee before you work out.

Rowing Machine Mistakes (And How to Fix Them)

6 Rowing Machine Mistakes (And How to Fix Them)

The efficiency and effectiveness of providing a low-impact cardio workout make the rowing machine popular in gyms and fitness clubs. In fact, rowing machines can build your endurance, power, and strength. Also, rowing machines are great for pumping your heart and burning calories. Moreover, people of all ages and body sizes can use it to get full-body workout. But, if you work out with all the wrong techniques, you will gain nothing. Rather you will hurt or injure yourself. So, we are presenting 6 common rowing machine mistakes along with tips on how to avoid them.

How to Row with Good Form

First, you should know how to properly row a rowing machine.

The Catch

Before you start rowing, first start with a proper set-up and body position. So, keep your arms straight, with your head in a neutral position, and both shoulders at the same level. Next, lean the upper body (from the hips and above) forward, engage the core, and fully stretch the legs. Furthermore, shins should be placed vertically, and lift the heels as needed. By the way, this position will help you push the machine with full power and initiate the drive phase to start the stroke.

The Drive Phase

Once your back is vertical, and your legs are fully stretched, pull the handle towards your torso. Applying force through the legs, push off from the machine and hinge the hip backward about 45°. Look out for the proper sequencing of body movements like legs, arms, shoulders, hips, and core.

The Finish Phase

The "Finish" is the resetting position that is the converse of the catch position. Don’t rest here too long. Keep your legs stretched, leaning the back and shoulders away from the legs. Also, your hands should be gripping the handle, with elbows tucked toward the torso.

The Recovery Phase

At this stage, do the drive movements in reverse order so that you can return to the catch position. To bring the torso over the legs, just extend the arms and hinge forward the hips. After that, bend your knees.

6 Rowing Machine Mistakes (And How to Fix Them)

1. Forgetting to Check the Damper Setting

One of the first rowing machine mistakes many make is when they sit down without adjusting the rowing machine's damper setting. The damper setting is adjusted by a lever placed on the air resistant flywheel’s side. With the lever at the higher-setting, the machine will behave more like a rowboat. This setting can exhaust your body muscles even before getting in a solid cardio workout.

The Fix: A higher damper setting will make it harder on your body. So, if you are new to rowing, it is best to start with a setting between three to five.

2. Rowing with only Using Arms

Rowing using only the arms puts too much pressure on the arms, back, and shoulder. This can cause serious body injury.

The Fix: With a rowing machine, 60 percent of the power should be generated by pushing the legs. Another 40 percent comes from engaging the core and pulling the handle with your arms. So, for each stroke, you have to use leg power to push off the foot.

3. Mixing up the Operation Order

Firing the legs and arms simultaneously may feel like the right process while rowing. But, by doing this, you will put unnecessary stress or strain on the upper body.

The Fix: For rowing stroke, follow these three processes. First, push off the foot with your legs. Then, lean slightly back at the hips and pull the arms toward your chest. Incidentally, the correct place to pull your hands is below the ribs. Once the handle is pulled, go back to the starting position. Repeat this over and over.

4. Hunching Your Back During the Stroke

During the stroke, many people bend or hunch their back rather than sitting straight up or tall.

The Fix: You should focus on sitting tall with a straight posture. To do that, engage your core or turn on the abdominal muscles. Relax your shoulder and make a neutral position of the spine.

5. Banging the Butt Into Your Heels

If your strokes are too fast, your body will jerk forward uncontrollably. As the seat keeps slamming into the rower’s front side, the body starts jerking.

The Fix: Pay attention to the stroke timing to regain control. The ratio of the stroke should be a 1:2 count. At the time of the stroke’s second-half, your body should be relaxed and controlled. With a calm and collected recovery, you can easily prevent the seat from smashing.

6. Shooting the Butt Out and Jerking the Upper Body Back

When your legs push quickly and cause you to shoot out the rear ahead, your upper body will awkwardly try to catch up. If this extra work causes your top half to jerk, then the stroke will be less effective. Also, it can increase the risk of injury.

The Fix: Engage your abs and keep the hands or feet connected. The engaged core can smoothly connect the upper and lower body movement. For efficient rowing, your body should have a controlled and deliberate posture with muscles activated.

Final Verdict

With a rowing machine, you can effectively increase your strength and endurance and get a full-body workout. This machine works out not only your lower body muscles but also all major muscle groups. By using this amazing equipment, you can maintain an active and fit lifestyle.

A rowing machine is the ideal choice to burn extra fat and get a good low-impact cardio workout. Having proper form while rowing will decrease the risk of injury and speed up your fitness journey.

There is no question, rowing is a great cardio workout that uses muscles in the upper and lower body. However , because it uses so much of your upper body and lower body muscles to give you a cardio workout, it is an exhausting workout to undertake. In fact, if you go to your local gym regularly, it is a rare occasion that you ever see the rowing machines being used. This is because the usual clientele in the gym are those with regular jobs, housewives, students, and others who want an "easy" cardio or muscle workouts. Having said that, rowing workouts are great for athletes in schools, colleges, other professional sports who need to be on top of their game.