Benefits of Swimming

Before we delve into some exercises that can really ramp up your exercise experience in the water, let’s take a quick look at some of the benefits of swimming! For starters, one of the best things about swimming is the lack of equipment needed. For most people, you need a towel and a bathing suit! Optional accessories include a swim cap, pool noodle, or even a kickboard, but they aren’t necessary. 

Swimming is also a full-body exercise – and even more perfect for those with any sort of joint issues since there is little to no impact on joints while moving through the water. Different aspects of fitness, such as mobility, cardiovascular endurance, and even strength can all be targeted while swimming in a pool, and that’s because the water provides resistance against every muscle in the body! Lastly (but certainly not least), swimming is famous for torching calories; upwards of 400 calories can be burned within just an hour of gentle lap swimming! 

10 Best Pool Exercises

There are certainly plenty of other benefits of swimming that we haven’t listed here – but how do you know how to reap the benefits of being in the water? Let’s discuss the top 10 workouts and exercises that you can do in the pool… not only to get stronger and healthier but to feel better as well! 

1. Walking

Although this might seem pretty straightforward, walking in a pool is excellent exercise, from beginner exercisers to elite athletes alike. Walking in water will engage the entire body, and you can change or add resistance by either speeding up your pace or adding ankle or wrist weights. Just be sure that your core is engaged as you push through the water! 

2. Leg Kicks

An excellent movement to strengthen the core, leg kicks can actually help improve your overall swimming capabilities as well! This is where a kickboard can come in handy, although you can also hold onto the edge of the pool if needed – from here, you can perform flutter kicks or scissor kicks (or a combination of both) – and get ready for those muscles to burn a bit!

3. Treading Water

Again, a movement you might not think of as “exercise,” however, treading water can definitely get the heart rate up and engage the entire body! Utilizing your body in order to stay afloat takes consistent movement, which torches calories and improves cardiovascular health, as well as builds strength. Find an area of the pool where you are comfortable practicing this for a couple of minutes at a time!

4. Jumping Jacks

A perfect land exercise to get the heart pumping, jumping jacks are a solid water exercise as well! Add ankle or wrist weights to bump up the intensity, or increase your speed if desired. 

5. Water Bicycles

These are effective in both deep or shallow water, although finding some deeper water and using a pool noodle behind your back might be more comfortable. Pedal your feet just like you would on a regular bicycle – you’ll begin to feel the burn throughout your legs and core! 

6. Squat Jumps

Powerful and explosive when done on land, squat jumps can bring the heat in the pool just the same – but without the higher impact! These can have just as high of intensity in the water, so work them into a program accordingly. Just be sure that you are jumping with feet planted firmly on the floor of the pool, and landing softly in the same position. 

7. Freestyle Stroke

One of the easiest swimming strokes to do, the freestyle is just that – in a prone position in the water, while flutter kicking and sweeping your arms continuously! Work on how often you need to catch a breath between your strokes and notice just how well this movement might improve over time.

8. Mountain Climbers

You’ll need to find a low step for these, like the entrance to your pool; from here, with hands slightly elevated on the step, perform the movement as you would on land… you’ll notice that your core is going to take a beating as you drive your knees in toward your chest, especially with the resistance of the pool working against you!

9. Backstroke

If you’re wanting a bit of a break from learning how to breathe during alternate strokes like in the freestyle stroke, backstroke is perfect! You still move continuously, and target the posterior chain more so than in the freestyle stroke; however, you’re able to keep your face out of the water and breathe as needed! 

10. Side Lunge

The resistance of the water on your body can make side lunges a powerful movement to add to your workout routine; not only do you work on leg strength, but balance and stability as well! If you want to add a bit more of a challenge to a side lunge, bring the extended leg up to your chest and pull it in close with your arms before letting it extend back out for the lunge movement. 

Although these are just a few of the movements that you can do in a pool, they are excellent – and whether you do them individually, or combine them for a killer HIIT routine, you’re sure to notice that you’ve got a stronger body.

1. Stay Hydrated

We all know we should be drinking water, and during exercise, this is no different. However, ensuring that you’re drinking enough H2O throughout the day will not only help to improve performance but will also play a huge part in muscle growth and recovery. 

2. Warm-up and Cool Down

This might not sound like what you need to do to get in shape, but warming up and cooling down are integral parts of a complete workout routine. Incorporating dynamic movements before your workout and then including some static stretching and intentional movement after your workout is key; not only can this help reduce the risk of injury, but can prepare your body for prime movement patterns and aid in the process of muscle recovery.

3. Determine the Best Time of the Day

If you’re an early bird, then maybe when the sun is rising is your best time to workout – and likewise for those night owls – maybe later in the evening is best for you! Play around with the time of day that works for your schedule and your energy levels. 

4. Workout at the Correct Intensity

You might think you are working out pretty hard – after all, you are sweating, right? Check again using a method such as the talk test to put things into perspective! Can you have a full-on conversation with your workout buddy while running? Or are you speaking a couple of words at a time? The talk test is an excellent way to estimate just how hard you are working; so next time, if you’re able to tell your buddy all that you had for dinner last night, maybe up your intensity a bit until you can only speak in broken sentences.

Do check with your doctor and ensure that you are okay to workout at a higher level though – and the same goes for the opposite. If you can only speak a word or two, you might be going too hard – so pay attention to what level of intensity is necessary for you to hit your goals appropriately. 

5. Grab a Friend

Although not everyone needs or wants a gym or workout buddy, at times it can be helpful – especially when your workout starts at 6 am and you know someone else is waiting at the gym for you to get started. If it helps to hold you accountable, enlist the help of a friend, coach, or trainer who can workout with you, and you can help keep each other on track!

6. Switch Up the Weight Routine

It’s easy to get into a habit when we step into the weight room; a constant rotation of back and biceps or chest and triceps can be par for the course each week. However, your body thrives on new challenges; so even if it is chest day, try stepping away from exercises you would normally do, and incorporate something different!

That being said, if you’re used to bench pressing and an incline dumbbell fly, try diamond pushups and a standing single-arm cable fly – you’re still working your chest, but allowing your body a chance to try new movements. 

7. Intervals

Although this can be done in several different ways, if you are a runner, you’ll understand what interval training is! Essentially, intervals can be done in a variety of ways. For this example, we’ll use running.

Start at a light intensity jog for a few minutes, then increase your intensity for thirty seconds to a minute. After that, drop back to your lighter intensity pace, alternating this routine for a given amount of time. Not only can you save some workout time doing intervals, but it can also help improve your cardiovascular conditioning.

8. Include a Bit of Everything

A well-rounded workout program will include both strength training and cardiovascular training, with mobility and flexibility included as well. How this will look for each individual person is highly variable and will be dependent on multiple factors, but it can be a good baseline for most adults looking to get healthy and stay active. 

9. Find a Workout You Like

This might be obvious to some, but sometimes we get sucked into a workout program we don’t actually enjoy – and let’s be honest, that means the likelihood of sticking to it is very small. If you despise running, then don’t try and wake up early to pound out a few miles – all while hating it. Find an activity you like to do! This might take some trial and error, but finding exercises that are enjoyable will make it a lifelong habit that you’ll actually have fun doing in the future. 

10. Incorporate Functional Movement

Your workout plan might already have functional movements included – and if it doesn’t now is the perfect time to start! Think of exercises like squats, lunges, and step-ups, all of which are daily movements that are performed outside of the gym. 

11. Set SMART Goals

In the fitness realm, SMART is an acronym that stands for Specific, Measurable, Attainable, Realistic, and Timely. Setting a SMART goal will not only have you hitting your workout goals in the right way but can also help you realize your starting point.

For example, if you want to run a marathon but haven’t completed your first 5k yet, then next month is probably not the appropriate time to sign up for 26.2 miles. Bring out your notepad and your calendar, and be realistic about where you are starting – that way, you’ll know how to crush that final end goal.

12. Get Your Form Down

The proper form and technique – especially when it comes to weightlifting – are essential. Not only will you do the exercise correctly, but you’ll decrease your risk of injury and build strength in the right spots. Enlist the help of a local fitness specialist or trainer if you think your form might be off a bit. They’ll offer advice and get you moving correctly so that you can continue to improve your performance!

13. Be Consistent

Although work and life schedules and routines can vary, having a consistent workout program will help ensure longevity and health. Do you normally workout Monday, Wednesday, and Friday? Perfect – stick with it for the week. If a random meeting or other appointment pops up during workout time, know that you have the flexibility to move around your days if needed. 

14. Keep Your Core Engaged

You might be doing a pushup, but guess what – your abdominals are still working! This muscle group is utilized in just about every exercise that you do, so ensuring that it is engaged properly before performing any movement is key. Think about bracing your core from deep within, instead of just sucking in. 

15. Give Yourself Some Grace

It can take a while to reach your fitness goals, whether that is lifting a certain amount of weight, running a specific distance, getting multiple pullups, or even squatting with one leg. Whatever your goals are, be patient and trust the process that you’ll get where you want to be with consistency and practice. One day at a time, work on crushing those goals!

Of course, this loss of muscle comes with its own challenges – from a decrease in mobility and flexibility to issues with functional movement and daily living activities, loss of muscle can be detrimental – especially if falls and injuries coincide with it. Less muscle mass can lead to broken bones, which can set back workout performance and interfere with daily activities as well.

Why Have Strong Legs?

Thankfully, a large piece of the puzzle is easy to solve – and that is lifting weights. There are a plethora of exercises that are extremely beneficial for men to incorporate into a weight training program, whether you are 20, 50, or 70!

While it’s important to have a weight training program that encompasses the entire body, let’s focus on the lower body. There are several benefits of having stronger legs that include improved force production, increased stability, a decreased chance of falling, improved endurance, a decrease in body fat percentage, an increase in metabolism, and a reduction in injuries. 

Stronger legs are composed of sturdy quadriceps, hamstrings, glutes, and calves – and the strength here will correlate with strength within the core as well. Incorporating leg exercises that improve functional movement and have both single and multi-joint exercises included will not only help to improve the leg strength but improve fitness levels as well.

So, are you stuck with what exercises are best for the legs? Let’s review 10 of the best leg exercises for men today – and then you can determine which ones are best for you and your fitness routine and goals!

1. Hill Sprints

Although not a movement typically thought of in regards to weightlifting, hill sprints are wonderful for improving strength, power, and endurance within the leg muscles. 

2. Single Leg Deadlifts

Having a portion of your workout focusing on bilateral movements is imperative, not only for balance but also imbalances between the two sides. Single leg deadlifts also help to improve mobility within the hip joint and strengthen muscles in the glutes and hamstrings.

3. Squats

Considered one of the top movements for lower body strengthening, squats can be modified for a variety of fitness levels. Not only does this highly functional movement improve extension and flexion at the hip joint, but it also builds strength within the glutes, hamstrings, and quads. The ankles and knees also get a chance to improve mobility as well throughout the movement. These can be done with just bodyweight or modified to include a barbell or other resistance item (i.e. front squats, back squats, etc.)

4. Lunges

Another movement that can be modified in several ways, lunges are excellent for not only strengthening the muscles of the legs, but improving overall stability, balance, and coordination. Lunges are a unilateral exercise, and can be done stationary, forward, backward, sideways, and even walking. 

5. Bridges

These might seem better suited for a class like Pilates, but glute bridges are a perfect way to activate the lower body (as well as the core). Bridges tap into the posterior chain and can help engage the glutes both as a pre-workout movement as well as part of a regular workout routine. Bridges also target the lower back and can aid in decreasing pain within the knee joint.

6. Deadlifts

Similar to single-leg deadlifts, conventional deadlifts are one of the top movements in weight lifting programs – and for good reasons. Not only is this a functional movement, but it can aid in improving overall performance and help train you to pick heavier objects off of the ground safely. 

7. Box Jumps

This high impact activity doesn’t require anything else other than your bodyweight – and can pack a powerful punch! Box jumps are a plyometric movement that not only improves your explosiveness but can also strengthen the muscles of the lower body and improve hip flexion and extension. 

8. Split Squat Jumps

Similar to the position you are in for lunges, split squat jumps require a powerful jump in order to change leg positions in the air before landing softly. This movement also builds explosive power and cardiovascular endurance and strengthens the muscles of the glutes, hamstrings, and quads. 

9. Kettlebell Swings

Although this movement could be considered a full body exercise, kettlebell swings are perfect for strengthening the hamstrings and glutes when done correctly. The explosiveness behind a swing also strengthens the core and can translate to improvements in other lower-body movements like box jumps. 

10. Good Mornings

Typically done as part of a dynamic warmup, good mornings target the hamstrings and glutes. This movement can be difficult to do without rounding the upper back, so ensure that you brace your core appropriately and hinge at the hips in order to execute the movement and give your hamstrings the activation they need. 

Although there are plenty of other lower body exercises that you can include in a workout routine, these 10 will definitely set the stage for strengthening the legs appropriately – and putting you on track to better performance, stability, and strength!

The soreness that you feel during exercise – also known as acute soreness – isn’t the same pain you’ll be feeling a day or two later; that delayed soreness is known as DOMS, or delayed onset muscle soreness. The acute soreness during exercise is due to a buildup of lactic acid within the muscles that dissipates rather quickly once exercise is stopped. The delayed onset muscle soreness can often catch you by surprise – and can hit anywhere from one to even three days after your workout. 

Now, you might not notice this delayed onset of muscle soreness every single time you workout; rather, this type of soreness is typically felt after you’ve done something new. This can mean a totally new exercise, and therefore making your body move in a different way, or even something like changing the intensity of your workout – something as simple as going from a run to a sprint, or adding heavier weights into your lifting routine. 

The muscles essentially become stressed (a normal process for muscular growth, muscular strength, and even improved mobility and flexibility), and then begin to have microtears within the fibers. This sounds intense, but it is happening on a microscope level!

Even so, the soreness and fatigue that can follow a new or different workout can be painful – even for the more advanced exercisers. Let’s take a look at 10 different things you can do if you notice that you’re ending up sore and tired after a workout, and how you can get yourself feeling better before your next exercise session!

1. Foam Roll

Some people love a foam roller, others hate it. Regardless, a foam roller aids in giving you a form of myofascial release – a little self-massage! Foam rollers can be found at any sporting goods store, and can even be made out of PVC pipe. If you’re wanting to delve a bit deeper into a particular muscle group, then utilizing something like a tennis ball or lacrosse ball can also be beneficial. 

2. Wear Compression

From leggings and sleeves to socks, there are compression garments to fit just about any body part that might be sore! Compression clothing aids in increasing blood flow, which can improve muscular recovery rates. Just ensure that you are wearing the proper size in whatever garments you are wearing! 

3. Eat Protein

After any workout – regardless of muscle soreness or not – protein consumption is key. Not only does protein aid in muscle repair, but it is also vital for muscle recovery as well. Aim to eat within 45 minutes of finishing your workout, but don’t forget some complex carbs and healthy fats as well! 

4. Stay Hydrated

Although drinking water doesn’t seem to have a direct impact on decreasing muscle soreness, it does have a significant impact on muscle cramps and overall tightness – which can then correlate with muscle pain over time! Muscles need electrolytes and water in order to function normally, so a disruption in your fluid intake can certainly hinder performance progress. 

5. Stay Active

As contradictory as this sounds, staying active can actually help you recover faster than if you were completely sedentary after a hard workout. This doesn’t mean you need to go out and run a 10k, however, it can be beneficial to go for a walk, do some light swimming, participate in a yoga class, or whatever feels best for you! 

6. Stretch

This can be a tricky subject, seeing as how stretching in and of itself doesn’t necessarily take away muscle soreness. However, it does increase blood flow to the joints and muscles, which can help to ease pain over time. Just remember to only stretch to the point of tension (never pain). 

7. Warm-Up and Cool-Down

Both the warm-up and cool-down portions of a workout program are essential – not only for overall performance but to reduce injury as well. Research has shown that doing a proper warm-up before movement can reduce the level of perceived muscle soreness after a workout is complete… so make sure you’re doing a dynamic warm-up that precedes your exercise! 

8. Ice packs and Warm Compresses

The use of both of these modalities is highly variable from person to person. Ice packs are best used to reduce any inflammation or swelling, whereas heat, or a warm compress, brings blood flow to the affected muscle. The heat can then decrease stiffness within the surrounding joints, and aid in decreasing tightness within muscles as well. 

9. Sleep

For most people, sleep is not an option directly after a workout, however, ensuring that you get adequate sleep at night will not only help boost your performance and mental clarity, it will also help your body recover. The body heals during sleep, and your muscles are no different! Try and aim for seven to nine hours each night if possible. 

10. Check Form

Although this might be considered a no-brainer, checking your form during exercise can help prevent muscle soreness or injury. If you notice that your technique might be incorrect, check with a local fitness specialist or personal trainer who can show you the proper way to move, especially if you are adding resistance. The last thing you want to do is move incorrectly under load; this can cause asymmetries, muscle imbalances, and even serious injury!

This exercise isn’t just popular among athletes though; the general population can also improve overall performance and functional movement with the deadlift. There are several variations on how to do a deadlift, but the most important thing to remember across all methods is this – and that is to do the deadlift with the proper form.

What Muscles do Deadlifts Work?

Before we get started into proper form and technique with the deadlift, let’s take a look at the muscles that the deadlift utilizes. This exercise can be considered a full-body movement. Even though we might initially think the lower body is doing most of the work, the deadlift engages the glutes, quads, hamstrings, abdominals, erector spinae, traps, lats, rhomboids, and even the obliques, when done correctly. 

Regardless of which type of deadlift you choose to do, they all require the ability to maintain core engagement and stabilization in order to protect your lower back and spine; a solid engagement of the core also helps to prevent your upper back from rounding and can prevent the lower back from arching as you pull or lower throughout the movement. 

Benefits of Deadlifts

There is a reason why deadlifts are one of the top weightlifting movements, and that’s because they work! Not only do you get improved strength throughout the lower body, but the core and upper body are strengthened as well.

Deadlifts aid in activating the glutes and hamstrings, which are necessary for activities that involve the extension of the hip complex. If you’re into sports that require jumping, deadlifts are beneficial for that as well – power can be significantly increased when incorporating deadlifts into a full-body workout routine. 

Deadlifts are also beneficial for improving core strength and decreasing lower back pain, which is one of the biggest injuries among adults. The movement of the deadlift requires activation of the core and its surrounding musculature and stabilization of the core and the spine are increased with proper deadlift form and technique.

This in turn can aid in reducing pain in the lower back, dependent upon the source of the pain and/or injury. Remember though – always speak to your doctor and see if performing deadlifts properly can aid in improving your lower back pain before beginning. 

Proper Form for a Deadlift

In a deadlift, the main functional movement is a hinge through the hips; with that being said, there needs to be excellent mobility not only through the hips but through the knees and ankles as well in order to execute the movement correctly. Remember to keep the barbell and corresponding weight as close to the body as possible throughout the entire movement to aid in decreasing pressure off of the spine and lower back.

To begin, stand with your feet shoulder-width apart with the barbell in front of you (weight plates already added on can bring the barbell up to shin height). Hinge forward at the hips and sink your hips down and back, similar to a squat, while also keeping the core engaged and chest elevated. With shoulders down and back, grip the bar with hands just outside your legs; you can have both hands gripping with palms facing down, or you can do an over-under grip with one palm facing up and the other facing down, whichever is more comfortable (you might find that as the weight increases, the over-under grip is more stable).

From here, think about dropping into your hips (with your weight spread evenly between your feet) and retracting your shoulder blades down and back; pull ever so slightly on the bar till you hear a “click” – this means you have the bar and the weight engaged. With the core engaged, push your weight through your feet to begin the lift. Without rounding the shoulders, stand up so that the barbell rises at the same time as your hips – keeping it very close to the body in order to avoid rounding or arching of the spine. At the very top of your standing position, glutes should be activated, chest lifted, and shoulders down and back while you stand tall. 

Pause for a moment at the top, and then reverse the movement to bring the barbell back to the floor. You can also implement negatives into this portion of a deadlift, stick with touch and go deadlifts, or even attempt a one-rep max. 

Another popular form of deadlifts is a straight-leg deadlift or stiff-leg. This type of deadlift is going to bring more focus to the hamstrings, and might not be able to be done as heavily as a traditional deadlift. The main difference between a straight leg deadlift and a traditional one is just that – the legs stay straight (with soft knees, never locking them out) as opposed to the knees bending. It can definitely be a good way to switch up your deadlift program if you’re looking for ways to tweak your lifting and can integrate the hamstrings a bit more if desired.

Variety in Deadlifts

You don’t have to stick with just a barbell for deadlifts; thankfully, there are plenty of ways to incorporate this functional movement into your routine without a barbell. You can use dumbbells, a kettlebell, or even a sandbag for added resistance, and you can try variations like single-arm and single-leg deadlifts to change up your weight lifting program. 

Bottom Line

The deadlift is a versatile, compound movement that has a plethora of benefits, and can produce strong and powerful bodies – so long as it is performed correctly! Mistakes in performing the deadlift (such as rounding of the shoulders or spine, or trying to pick up the weight using your back instead of the legs and hips) can cause injury; with that being said, knowing the proper way to lift the barbell off of the floor can reduce the risk of potential injury, and improve overall strength and stability throughout the body.

Remember – start low and slow! Begin with just the barbell if needed, in order to perform the deadlift properly. Then, take your time adding weight plates and ensure the technique doesn’t falter with added resistance. Before you know it, you’ll be able to lift some heavy weights off of the floor – and you’ll be able to do it with proper form! 

Before we delve into just how much protein is necessary for the human body, let’s take a quick look at what protein is used for. Protein exists in every single cell within the human body; from nails and bones to blood and muscles, protein is responsible for muscle growth and repair, as well as being the building block for important hormones and enzymes that the body needs in order to function properly. Protein also plays a major part in metabolism, and aids in building reserves of energy throughout the body.

Typically, if one is trying to get a certain amount of macronutrients into the body each day (i.e. carbohydrates, fats, and proteins), general guidelines suggest aiming for protein to make up between 10-35% of daily caloric intake. This number can – and will – vary greatly from person to person, depending on factors such as activity level and exercise goals. A goal of weight loss also plays a part in overall protein consumption and should be considered when beginning an exercise program. 

According to the American Council on Exercise, an active individual who is participating in a regular fitness routine should be aiming for protein to be approximately 10-15% of their daily caloric intake, while someone who is training at a higher level, such as an athlete or someone participating in high-intensity exercises, should be consuming 20-30% of daily calories from protein. Those who have a goal of weight loss should also be aiming at the higher end of daily protein intake; ranging anywhere from 25-30% of total calories. 

This might sound odd – after all, if you are aiming for weight loss, then why would you need more protein? Science has shown us that an increase in protein level intake for those looking to decrease body fat aids in weight loss, for several reasons. For one, protein helps keep you fuller for a longer period of time, thus decreasing excess snacking and overeating at mealtimes – and therefore decreasing extra unnecessary caloric intake. Secondly, protein helps boost the thermic effect of food within the body, which subsequently aids in burning more calories throughout the day than compared to a diet with lower amounts of protein. 

Let’s break down the RDA (Recommended Daily Allowance) for protein; for most people, it’s recommended that intake is 0.8 grams of protein per kilogram of bodyweight. For example: if someone is 180 pounds, that’s about 81.8 kilograms (dividing 180 by 2.2). Now, we take 81.8 kg and multiply it by 0.8, giving us a total of 65.4 grams. Again, that recommended intake will vary from person to person, depending on factors such as exercise and health goals; life events like pregnancy, physical stress levels, and high-intensity training can also have an impact on just how much protein is needed each day. 

According to the American Journal of Clinical Nutrition, most people are eating more protein than their body actually requires – especially if we’re basing consumption off of the recommended intake based on body weight (0.8g/kg). However, this is not the case for teenage women and older women. Figures tend to show us that protein consumption typically decreases as we age, although this is when protein is even more necessary in the diet in order to prevent sarcopenia; this is essentially a decrease in overall muscle mass, which can lead to injuries and an overall decline in functionality. 

The same study referenced above by the American Journal of Nutrition also refers to protein intake in terms of AMDR, or the Acceptable Macronutrient Distribution Range. The AMDR also recommends 10-35% of daily caloric intake for protein, and this research study recommends that increasing protein intake – especially for those who are obese or are trying to manage bodyweight appropriately – to anywhere from 25-30% of caloric intake. In general, most of the American population isn’t going to top a 35% daily caloric intake of protein, unless they are doing ultra-endurance events.

What if you do end up eating too much protein though, based on your weight and activity level? An excessive amount can be harmful, yes – kidney stones are prominent in diets high in protein, and saturated fat might need to be taken into consideration with the consumption of protein intake that comes from red meat on a daily basis. With all that being said, it can be hard to narrow down just how much protein is too much for someone, especially since it will vary from person to person and be dependent on several factors.

Typically, we wouldn’t want to see protein ranges over 2 grams per kilogram of bodyweight – so if you do your math and know you’re consuming that much, it might be time to take another look at your physical goals as well as fitness goals and see if your needs require that much protein. 

It can be hard to cut down on protein consumption if your daily intakes are too high; thus, it can also be challenging to add protein into your diet if you’re typically getting your caloric intake more from carbs and fats rather than protein. In general, you want to aim for lean sources of meat for protein, as well as low-fat dairy products, nuts, lentils, and fish, and complement these protein sources with nutrient-dense carbohydrates and healthy fats. 

If you’re still struggling to determine appropriate protein levels that suit your physical and exercise goals, speak with a local fitness specialist, nutritionist, or personal trainer in order to get macronutrient levels that will work for you!

With that being said, most man boobs arise from having an excessive amount of fat on the chest muscles, or the pectorals. There are several ways that you can attack this fat, and get your man boobs removed – and get back to a tighter, flatter chest. 

Before we delve into the specifics on how to lose your man boobs, be aware of one thing: fat cannot be lost in one specific area of the body. This is technically referred to as spot reduction, and although it sounds like a great idea, it’s not how the body is designed to work.

You won’t be able to lose weight and tone up just your chest muscles to lose your man boobs – so keep that in mind as we look deeper into how to tone up your chest! 

Strength Exercises

These movements target the chest and surrounding areas, and can strengthen and tone the muscles in the upper body – perfect for giving you the physique you’re aiming for!

Pushups: A classic chest strengthening exercise, pushups are easily adaptable to any fitness level and can be done almost anywhere. Start on the ground on your hands and knees, with core engaged and head neutral with your spine. Extend your legs straight back behind you, keeping your feet together and the weight on your toes. With your shoulders directly in line with your wrists, maintain a strong core and lower yourself towards the ground, keeping your elbows in close. If possible, touch your chest to the floor, then press through your palms to return to the starting position. Ensure your back doesn’t arch during the movement – think about keeping your body parallel to the floor! 

Bent over row: Although this sounds like it’s working the opposite muscles you’re aiming for, getting a stronger back – and improved posture – can change the way those man boobs look! Shoulders that are retracted down and back can vastly change the way the front of your body looks, so adding in strength training for the upper back is certainly not a bad thing. And bonus, it balances out your workout and gives you a stronger core as well!

From a standing position, deadlift your barbell off of the floor (although you can also use a cable machine, kettlebells, or even dumbbells for this movement). Keeping your core engaged, hinge forward slightly from the hips, maintaining a neutral spine. With palms facing toward you and arms extended, squeeze your shoulder blades together and bend your elbows to bring the barbell toward your upper abs. Pause at the top, then slowly lower the barbell back to the starting position. Ensure that you aren’t arching your lower spine and that your shoulders aren’t rounding forward as you pull. 

Chest flies: A move that strengthens the chest as well as improving posture by retracting the shoulder blades, chest flies can be done with lighter weights than you might normally consider for chest strengthening movements. This is due to the fact that unless you’re doing the exercise correctly and with proper form, it’s easy to extend too far, causing injury. Starting light on these – and eventually working the weight up when needed – is perfectly fine and will help develop proper movement mechanics.

To begin, lay flat on a bench with a dumbbell in each hand. With feet placed firmly on the ground on either side of the bench, lift your arms up so they are above your chest, with elbows soft. With palms facing each other, slowly lower the dumbbells out to your sides, maintaining a slight bend in the elbows as you lower your arms. Stop once you have reached the level of your shoulders – don’t go below this – and then bring your hands together above your chest. 

Goblet squats: This movement is a burner for the entire body, but has a focus on the upper body if you’re holding some weight at chest height. From a standing position, keep feet shoulder-width apart or slightly wider. With shoulders down and back and core engaged, grab a dumbbell or kettlebell and hold it at chest height, ensuring that it’s not weighing you down and making you hunch over.

Sit your hips down and back like you’re going to sit in a chair, keeping weight in your heels and chest high. Lower down until your thighs are parallel with the floor, then press through your heels and squeeze your glutes to come back to the starting position. You can start with a lighter weight for goblet squats to ensure proper form and technique, and increase the weight as desired. 

These are just a handful of the movements you can incorporate into a workout routine to help strengthen and tone the chest. These exercises should be done in correlation with other strengthening movements, as well as cardiovascular training. All of these factors combined will not only help you lose weight but build muscle, which will kick start metabolism and aid in maintaining a lean physique. 

Nutrition

We can’t talk about losing man boobs without also touching on diet; and while you don’t have to make a full-blown change to what you eat immediately, making small tweaks over the long run will not only improve your overall health but decrease your body composition as well – aka, decrease the fat on your chest!

Try and incorporate lean proteins, healthy fats, and complex carbs into your diet, while eliminating or reducing items like pre-packaged and processed foods and foods that contain excessive amounts of sugar or empty carbs. 

The overall goal here is to drop weight by 1-2 pounds a week, so don’t expect quick weight loss. On the other hand, taking it slow will ensure the weight can stay off and allow you to make manageable changes to your diet and nutrition routine. 

Bottom Line

Unfortunately you can’t place all your focus into exercises specifically for the chest in order to see results (and to lose your man boobs). In essence, you need to look at your fitness and wellness program from a broader view and ensure that you are doing enough strength training, cardiovascular activity, and eating a whole, nutrient-dense diet in order to start seeing the changes that you really want to see.

All of these factors combined will not only have you losing your man boobs, but will also help to improve your health, boost your mood, and increase hormone levels – leading to an improved metabolism and the ability to help keep those man boobs off for good!

There is one specific training tool that frequents almost any fitness arena though – and that is a dumbbell. Likely set up in pairs and ranging in weight from one pound up to 50 pounds each (although heavier in some training areas), dumbbells are an adaptable tool for just about anyone wanting to workout and build strength. 

Although many people use dumbbells for joint isolation movements – think tricep extensions, bicep curls, etc… they can also be utilized in a way that will target the whole body. Not only will this build strength, but it will also burn calories, boost metabolism, and even improve mobility and cardiovascular endurance. 

Let’s take a look at eight different exercises that you can do with dumbbells that will give you a full-body workout. All of these movements will target your core, which is necessary to be engaged during the exercises in order to maintain proper form and technique. If you have any questions about how to do these movements correctly, or need modifications of any sort, speak with a local personal trainer or fitness specialist to get more specific training details.

1. Squat and Press 

Targets: glutes, quads, hamstrings, and shoulders.

Stand with your feet shoulder-width apart and shoulders down and back, holding a dumbbell in each hand at shoulder height, palms facing inward or outward. With the core engaged, sit your hips down and back (like you’re sitting in a chair), until your thighs are parallel with the ground.

From here, press through your heels and come back up to a standing position while simultaneously pressing the dumbbells straight up toward the ceiling, with elbows extended. Repeat the movement for repetitions as desired.

2. Sumo Squat and Upright Row 

Targets: glutes, quads, adductors, upper back, and shoulders.

Stand with your feet wider than shoulder-width, with toes pointed out slightly. Shoulders should be down and back and a dumbbell in each hand, with palms facing toward the body. Your arms can hang down between your legs to prepare for the movement. Sit your hips down and back into a squat, keeping weight in the heels and knees pressing out.

Press through heels to return to a standing position, and on the way up, pull the dumbbells up underneath your chin. Ensure that your elbows stay higher than your wrists – which can limit your range of motion in some cases – but will keep you in proper positioning.

The motion is similar to dragging the dumbbells up the front of your torso. At the top of your squat, lower the dumbbells back and let your arms hang, keeping shoulders retracted and core engaged. Repeat the movement for repetitions as desired.

3. Lunge and Curl

Targets: glutes, hamstrings, quads, and biceps.

Stand with your feet shoulder-width apart and a dumbbell in each hand. Take a big step forward with your right foot while bending your left leg so that both knees are at a 90-degree angle. Ensure core is engaged and shoulders are retracted, then perform a bicep curl at the bottom of the lunge.

Press through your right heel and glute to step forward out of the lunge position. Repeat the motion with the left leg forward. This movement can be done as a walking lunge and curl, or in a stationary position, whichever you are comfortable with. Repeat the movement for repetitions as desired.

4. Glute Bridge and Chest Press

Targets: glutes, lower back, and pectorals.

Start by lying on the ground on your back with feet flat on the floor and knees bent. With a dumbbell in each hand, rest your arms close to your chest. Engage your core and press through both heels to bring your glutes off of the floor, putting your body in a straight line from your knees to your shoulders.

Maintain a strong core and engaged glutes, and perform a chest press; essentially, press both arms above your chest, with palms facing away or toward each other. You can stay in the glute bridge position and complete multiple repetitions of the chest press, or you can do both movements simultaneously, returning to the floor with the bridge and then raising up while doing each individual chest press. Repeat the movement for repetitions as desired. 

5. Deadlifts

Targets: hamstrings, glutes, and lower back.

Stand with your feet shoulder-width apart, and dumbbells in each hand with palms facing toward your body. With knees soft and core engaged, ensure that the shoulders stay retracted during the entire movement.

Bend at your hips – so from the side, it almost looks like a hinge motion – and keep your arms straight, with head and neck in line with your spine as you lower down. Let your dumbbells reach knee or mid-shin (depending upon the range of motion), then squeeze your glutes and slowly return to a standing position. Repeat for repetitions as desired. 

6. Bent Over Rows

Targets: lower back and upper back.

Stand with your feet shoulder-width apart and hands gripping the dumbbells, with palms facing toward each other. With knees soft, hinge forward slightly at the waist, maintaining retraction through the shoulders.

As core stays engaged, let your arms come up to your sides, pulling your elbows up and back – not out to the sides. As you do this, squeeze your shoulder blades together slowly. At the top of the movement, pause, then slowly lower your arms back to the start position. Repeat for repetitions as desired.

7. Goblet Squat

Targets: glutes, hamstrings, quads, TFL, and shoulders, biceps.

Start with feet shoulder-width apart and one dumbbell in front of your chest, holding with both hands. Sit your hips down and back while maintaining a tall chest, bringing thighs to parallel. With weight in heels and core engaged, press through heels and return to a standing position.

The weight of the dumbbell at the front of your chest will try and bring you forward – do your best to keep your chest tall and shoulders retracted. Repeat for repetitions as desired. 

8. Farmers Walk 

Targets: all the major muscles of the body and is a great entire body exercise.

Begin by holding dumbbells at your sides, with a firm grip. Stand straight with core engaged and shoulders retracted. Walk yourself forward at a consistent pace, keeping your head neutral and your eyes forward.

Walk the desired distance, then stop and place your dumbbells on the ground before returning to the starting position. Repeat for the desired distance. 

However, the opposite is true, especially if you increase your intensity! Lower impact exercises reduce the stress placed on the joints during a workout, and this can be done by either removing the pressure of body weight completely (think swimming) and can also be accomplished by keeping at least one foot on the ground during a workout. 

Let’s check out 10 different ways that you can incorporate a low impact activity into your workout regimen, for those days that you just want to take it a bit easier or even if you’re recovering from an injury and need to give your joints a break – while still getting a good sweat on!

1. Rowing

This total body workout is perfect for all types of exercisers – from beginners to elite athletes and everyone in between. Rowing machines not only improve overall strength but cardiovascular endurance as well. Aside from the benefits to heart health, rowing has also been shown to be meditative (especially if done outside) and can decrease stress levels.

How to perform: Whether at your local fitness center or your own home gym, sit on the rower with feet in the pedals and hold onto the handlebar. Pressing through your heels and squeezing your glutes, extend your legs straight and pull the handlebar back toward you as you hinge back slightly through your hips, retracting your shoulder blades. Reverse the position to return to the start. 

2. Cycling

Suitable for just about anyone, cycling is a wonderful low impact activity that not only improves endurance of the legs and the cardiovascular system but also strengthens the lower body and core as well!

Along with building muscle, cycling also aids in improving balance and posture, which are key factors to consider (especially as we age). Cycling can be a safe place to start for beginner exercisers since most people know how to ride a bike – and even more so if you are using a stationary bike! 

How to perform: If you’re just starting out with cycling (whether outdoors on a bike or inside on a stationary bike), there are some things to keep in mind. First, ensure that you don’t pedal too far on your initial trek. Instead, spread your rides out over the course of the week, and see how you feel with some recovery days in between.

Once you find a comfortable pace and intensity for your workout goals, you can always add on more distance or time!

3. TRX

These straps, created by a Navy Seal, use your body weight in order to torch calories and build strength. These straps can be found in most gyms, but you can order a set to have on hand for your home or vacation!

A good workout for just about anyone, the level of resistance and intensity that you experience with the TRX straps is totally up to you and where you stand in correlation with the anchor point. From suspended pushups and mountain climbers to split lunges and bicep curls, you can work just about every muscle in your body – all from a set of versatile straps!

How to perform: You might need to speak with a local fitness specialist in your area to ensure you are performing your exercises correctly, or be sure that you are doing your movements with proper form with a little research beforehand! Knowing where to stand and how to execute movements with the right technique is key to preventing injury as well as getting a good workout. 

4. Walking

Raking a stroll is one of the top ways to get in some good exercise! Not only is walking free, but it requires no equipment to speak of (other than some supportive shoes) and can be done just about anywhere. Walking can help to improve your cardiovascular endurance, burn calories, improve the functioning of the immune system, and even decrease blood sugar levels. 

How to perform: Once you’ve laced up your sneakers, all you need to do is find a local neighborhood trail or nearby route to get started on!

You can even walk on a treadmill at your local gym if desired. If you are looking to increase your walking distance each day, consider a pedometer and set attainable goals for yourself; park further away at work or at the grocery store, add a few extra minutes onto your walking workout, or even recruit a friend to come with you to make the miles pass. 

5. Swimming

Perfect for taking pressure off of your joints – while simultaneously burning calories and building muscle – swimming is the ideal exercise for engaging the entire body! Swimming also aids in managing stress and can improve mood and overall mental health when done consistently. This can also be a good exercise for those recovering from an injury who still want to workout, but without all the hard impact on the joints.

How to perform: Find a local swimming pool (hint: your own fitness center may have one), and speak with a lifeguard or instructor if you need a bit of assistance. Otherwise, find a comfortable bathing suit, a towel, and get your heart pumping while doing the butterfly down the length of the pool!

6. Resistance Training

If your goal is to build muscle mass without a ton of impact on your joints, look no further than weight lifting. Not only does strength training help you lose and/or maintain your weight, but it also helps improve bone density and can decrease the risk of diseases like diabetes and heart disease. Strength training can also improve balance and coordination, and protect joints from injury.

How to perform: You can easily incorporate resistance training into your routine in several different ways! From bodyweight training and barbell work to free weights and resistance bands, there is a way to build strength for anyone.

When initially beginning weight training, ensure that you are using proper form and technique – and if you are unsure, consult a local fitness specialist or personal trainer to help guide you. Start with low weight, and gradually increase as needed/desired. Lastly (but certainly not least), ensure that you are getting a full warm-up and cool down with each lifting session! 

7. Yoga

Although yoga might bring to mind more meditation and relaxation instead of a workout, this low impact exercise also has multiple health benefits aside from stress reduction. Yoga has been noted to boost mental health and overall quality of life, as well as decreasing anxiety and improving sleep. Yoga is also beneficial for those looking to improve coordination and balance, as well as increase the capacity of their lungs through deeper breathing. 

How to perform: When beginning yoga for the first time, there are some things to keep in mind; for one, keep physical goals measurable and attainable. Those folks doing handstands and backbends didn’t accomplish that in a day!

Instead, prepare your mind and your body for a journey that will both enlighten your mind and relax and strengthen your body. Learn to pay attention to your breathing, and use it to your advantage as you move through poses. 

8. Battle Ropes

Looking to increase strength while also improving your overall conditioning? Look no further than battle ropes. This extra long rope (with a middle anchor point, thus giving you the ability to hold onto the ends with each hand) is perfect for giving you a full-body workout, without any of the impact.

Utilizing the ropes means you’ll be working several muscle groups at once, burning a ton of calories, and strengthening your core – all at the same time. Plus, battle ropes are excellent for improving cardiovascular endurance, with plenty of ways to incorporate high intensity into your workouts!

How to perform: There are several different ways that you can use battle ropes, and it will vary depending on workout goals. However, speed changes on the ropes are key; short bursts of high-powered speed will boost the anaerobic system, while longer bouts will engage aerobic capacity. Changing direction with the ropes will work for different muscle groups, and you might notice your overall stability and mobility improve with the forces working against the ropes.

9. Kayaking

From sea kayaking and freestyle to whitewater and flatwater recreation, the types of paddling you can do with your small watercraft are endless.

Kayaking is a fabulous upper body strengthener and helps to tone the back, chest, and shoulders. Kayaking is also a good lower body and core strengthening workout since rotation and stability come from the torso and lower body while paddling. Aerobic conditioning can be improved with this low impact activity as well. 

How to perform: If you’re a beginner when it comes to water sports, the best place to start is to join a local club. These clubs will introduce water safety, proper technique, and will possibly let you test out or rent equipment so you can find what works best for you.

Another tip: Think about swimming lessons if you aren’t proficient at swimming yet. Kayaking might have you taking an occasional dip, so being prepared in the water at any time is important. 

10. Planks

If planks aren’t currently in your workout routine, there’s good reason to add them. Aside from the core muscles, planks also work the glutes, shoulders, and quads, as well as muscles within the hip complex. Not only does strength in the core promote proper posture, but it can also help prevent injury (particularly to the lower back) as well as improve coordination and stability.

Planks are easily modifiable if needed, and are able to be tweaked in several ways in order to make them more challenging over time. 

How to perform: Begin in a pushup position, with feet together and shoulders stacked over the wrists. With head neutral and core engaged, hold the position for time. Ensure that your back doesn’t arch, which can lead to a sore lower back.

Modifications for this movement include planking from the knees, or dropping down onto elbows/forearms. Breathe throughout the movement, while keeping the core engaged. 

1. The run/walk method

Not only does the run/walk method help you increase your endurance over time, but it also helps to decrease the chance of injury if done correctly. This method is essentially interval training; after a good warm-up, the goal is to alternate a period of running with a period of walking. For example, this could look something like 2 minutes of a run followed by 1 minute of walking, and doing a set number of sets, or for a specific period of time (i.e., 30 minutes). If someone is brand new to this type of programming, then starting with shorter blocks of time for a run and then longer walking periods would be best. Over time, you can increase the running timeframe and decrease the walking periods, as endurance improves.

2. Diet

Before you go out for a run (or a run/walk combination), fueling up appropriately is always a good idea! A portion of complex carbs, along with healthy fats and lean proteins, are all good things to factor into your meal plan before exercise. This includes foods like bananas with peanut butter, an apple and a cheese stick, or even items such as granola bars and nuts. When you are done with your exercise, having a combination of protein and carbs within an hour of working out will not only help your body repair and rebuild muscle but will also help refuel the glycogen that was used during your workout.

3. Basic attire

When you begin your run/walk routine, you won’t need a ton of equipment; thankfully, this is one of the few workouts that don’t require much of any gear. Aside from some comfortable, loose-fitting clothes (that are appropriate for your climate), all you need is a good pair of running shoes. If you need help finding a pair that fits correctly, visit your local running store – not only can they get your foot accurately measured for the right size shoe, but they can typically look at your gait as well, and see if you need assistance with overpronation, heel striking, etc…

4. Motivation is key

When you are beginning any exercise program, having motivation of some sort is key. There are several ways that you can go about this, but a few ideas include the following: set your schedule to run on certain days of the week so you know what your workouts look like ahead of time and they are already penciled into your calendar. If you hit certain goals for the week/month, give yourself a reward. This can be as little as a coffee on the way to work, or a new pair of running shoes. Lastly, don’t hold yourself to a super strict standard. Some days you might be sick, family issues may pop up, work might run late – and that’s all okay. Give yourself the flexibility to workout when you can, and that will help you stick with your exercise program over time.

5. Set goals

Setting goals will be highly variable to each individual and their health and wellness history; however, being able to have goals that are specific, measurable, attainable, realistic, and timely (SMART goals) will lead you on the path of success and avoid pitfalls along the way.

6. Take it easy

As new runners, I think the main mistake made is going out too hard, too fast. It’s tempting to hit the pavement or track fast or with too much intensity, and that sets people up for injury and unwillingness to return to the workout. Starting out slowly and building a solid foundation is key to sticking to a program and reducing the risk for injuries to occur.