While you may prefer cardiovascular exercises such as walking, running, swimming or cycling, you may want to consider weight training as a supplement to your fitness program. Training with weights brings significant health benefits and helps to build muscle mass, which will make it easier for you to perform everyday tasks.

Regardless of the amount of cardio you do, nutrition plays a key role not only in how you work, but also in how you feel. Exercising without enough food is like "burning a candle" at both ends — it's ineffective.

Instead of spinning wheels and going nowhere, take a few minutes to plan your eating and drinking plan before and after your workout so you can get the most out of your workouts. Here's what you need to know about meal times and cardio workouts.

Cross—twisting is an exercise for beginners that works on a larger group of muscles than just the anterior abdominal muscles. It also affects the lateral abdominal muscles, helping you feel more "drawn in" at the waist. Add this movement to your core workout to strengthen your midsection.

While some people worry about what they would like to eat today, others are more focused on where their food comes from and how it was grown. The collective interest in genetic modification, the use of pesticides and organically grown food has expanded, and with it the debate about the necessity and safety of these farming methods.

Sometimes those who train with the best intentions can undermine their own progress with these five common exercise mistakes. Not getting the results you're hoping for can be frustrating and confusing.

So what makes one training plan successful and the other not? There may be several factors involved. But in many cases, the cause can be traced back to one of these five errors. If your exercise plan does not produce the expected results, check if you are making one of these common mistakes in training.

Coconut oil is a vegetable fat obtained from the pulp of coconuts. Due to the large amount of saturated fats, its fame lies in the fact that it is one of the few vegetable oils that remains solid at room temperature. Many people like its neutral, slightly sweet taste, as well as the crumbly texture that it can give to cooked dishes.

In recent years, coconut oil has become extremely fashionable, it is often advertised as a healthy alternative to animal fats, such as butter or lard. But, like any other saturated fat, coconut oil should be consumed in moderation.

Cycling is a sport that many people like to do. There are also many reasons for this, as it is a good form of exercise and a way to clear the mind. Cycling can also be enjoyed both outdoors and indoors. If the weather is not ideal, you can ride an exercise bike.

Green onion (Allium schoenoprasum) is a member of the genus Allium, leeks and green onions. The lower stems and bulbs of this herb have a mild, pure onion flavor, which is often used to decorate foods such as baked potatoes or stuffed eggs.

Being one of the "big three" powerlifts, squats are a sure way to strengthen the lower body and the body. To challenge yourself even more, try doing a sumo squat instead by extending your stance. This option can add variety to your lower body strength training.

Seaweed has been popular in Asian cuisine for centuries, and it is starting to gain popularity in other parts of the world as well. Seaweed is a source of a number of vitamins and minerals and offers several promising health benefits.

All skiers and snowboarders really enjoy their holidays. You are happy with your pastime, eat a lot and sleep like a dead man. What makes you feel this way?
As with any energetic sport, skiing and snowboarding will really test your fitness. There will be so many different parts of your body involved, from your legs to your core muscles, not to mention your heart and lungs. Consequently, there are many benefits, some physiological, some psychological, and some almost spiritual.

Going towards your nutrition and fitness goals is exciting, but sometimes it can be a little scary. One minute you feel like you're making a huge success, the next you're wondering if you should change direction or try something else.

Information about diet and exercise can come from all sides, and it's not easy to figure out what's worth spending time on, and sometimes it can be completely overwhelming. Should I avoid carbohydrates or eat them? Eat less on rest days? Exercise before you can indulge yourself? With so many rules, it can be hard to know what to believe. Here are six truths about diet and exercise that you not only need to know, but that will help dispel some common myths.

The hitch is an integral part of the workout. The hitch can last from 3 to 10 minutes and includes stretching or light variations of the movements that you performed during the workout. The purpose of a post-workout hitch is to normalize your heart rate and breathing, as well as promote relaxation.

To get the most out of a workout, it's important to end it with a hitch. Learn more about the benefits of a short recovery period and how to incorporate it into your next workout.

Vitamin B12 is an important nutrient that we need to get from food or supplements because our body cannot produce it. Although vitamin B12 is found in many foods, some populations are at higher risk of deficiency.

Becoming a personal trainer can be a good career choice if you love fitness and help others achieve their goals. As a fitness enthusiast, you may have already conducted unofficial personal workouts over the years; you may have trained or created a fitness plan for yourself. But there are other steps that you need to take to get a personal trainer certificate, find a job or open your own business. Learn more about this profession to decide if it is right for you.

Protein deficiency or hypoproteinemia refers to a low level of protein in the blood. This deficiency can occur if there is not enough protein in your diet to meet the needs of your body, for example, when following a diet that strictly limits protein intake.

You may also have a deficiency if your body is unable to efficiently digest and assimilate proteins from the foods you eat due to another disease.

Barbell jerks are a hallmark of crossfit. "The most prepared people on earth" seem to effortlessly lift hundreds of kilograms over their heads, landing in squats over their heads or a power rack. The fish seem so light, but years of training have gone into perfecting this technique and learning how to quickly lift heavy loads over your head.

The barbell jerk is probably one of the most technical movements in weightlifting.

Anyone can learn how to do barbell jerks, but everyone should be ready to devote hours, days, weeks, and even years of practice to this. Achieving good results in jerks is not an easy task, but it's worth it, as evidenced by the advantages listed below.

Pesto is a thick green sauce originally from Genoa, Italy. Traditionally made from garlic, pine nuts, basil, cheese and olive oil, pesto has a strong and rich taste. This fragrant sauce can be used as a sauce for pasta, pizza, salad dressing and much more.

You can find ready-made pesto, including some vegan varieties, in most grocery stores. While homemade and store-bought pesto sauces may differ in nutritional value, pesto is usually a rich source of healthy fats.

Because it is made from nutritious ingredients, pesto can be consumed as part of a balanced diet. It is also part of the Mediterranean diet.

Balance is a key component of physical fitness. The ability to engage muscles and maintain control in an upright position requires the interaction of many different systems of your body. The ability to balance helps you work safely with maximum efficiency in daily activities, including during workouts. Your muscles, joints, visual system and vestibular apparatus should work together to help you stand, walk or run safely. Your balance, like many other body systems, can be improved with exercise.

Protein shakes are usually a favorite supplement for many, especially active people whose protein needs are higher than those who lead a sedentary lifestyle. Protein is one of the three macronutrients along with carbohydrates and fats and is responsible for the restoration, preservation and growth of muscles.

People often rely on protein shakes to help with various body composition goals such as building muscle, weight management, exercising, maintaining muscle mass, and simply out of convenience to help them achieve dietary protein goals.