The 4 Best Healthy, High-Protein Christmas Recipes (From My Granny)

Today I have for you the best healthy high protein Christmas recipes you can conjure up when you want to leave your friends and family drooling, while still getting all that good protein in there, and keeping it healthy overall, I will also include a Vegan\Vegetarian recipe that’s sure to bring you the good mood and the gains, so keep reading!

The 4 Best Healthy Christmas Recipes

1) High Protein Christmas Turkey Rollchristmasturkey

Let us start with this protein-packed treat, which is a classic, but today we’ll bump it up in terms of health, goodness and amount of protein…yeah, because the turkey itself isn’t enough for us gains connoisseurs.

The ingredients are:

  • Turkey breast
  • Baked Ham
  • Bread Crumbs
  • Provolone (Provola is better) \ or Emmental Cheese 
  • Black pepper
  • Onion
  • Potato (1)
  • Carrot
  • Celery
  • Egg (1)
  • Grated parmesan
  • Extra virgin olive oil
  • Salt

INSTRUCTIONS:

  1. Flatten the turkey breast with a meat tenderizer or something akin, season both sides with black pepper and salt and put it to rest in the fridge.
  2. In the meantime, clean and peel the potatoes and the carrots with the onion and the celery, then prepare a pot and bring to a boil and let them cook for twelve minutes.
  3. Drain the vegetables and start mashing them clumsily with a fork, then add half a teaspoon of salt, 3 tablespoons of grated parmesan, break the baked ham in it along with the cheese of your choice, the boiled egg (be generous with the ham!) mince and add the parsley, set aside the mixture.
  4. Take out the turkey from the fridge and place it on a baking sheet, with some baking paper and cover the meat with bread crumbs until well coated.
  5. Spread the turkey and then start scooping the veggies\ham mixture on it, spreading it evenly then make a roll out of it.
  6. Add more bread crumbs to the outside of the roll and drizzle well with 3 tablespoons of olive oil.
  7. Wrap the roll inside the baking paper like it’s a big candy and bake in a pre-heated oven at 200C° for 30 minutes, once it’s done turn off the oven and let it rest inside for a bit, then cut into slice and serve.

Enjoy.

2) Oven-baked “Mezze Maniche”

Healthy high protein christmas recipes, yummy baked pasta
I LITERALLY made these the other day, but I forgot to take a picture, so you now get a generic baked pasta from a stock photo. Exciting!

As an Italian, I couldn’t let you go away without giving you my personal pasta recipe which is super healthy and full of proteins, so you can enjoy a carb treat without worrying too much about it while knowing that all your protein needs are satisfied.

The ingredients for this amazing and comfy pasta recipe are:

  • “Mezze Maniche” Pasta (Whole wheat, recommended)
  • Ground Beef
  • Butter, a knob
  • Bechamel 50ml
  • Frozen Peas
  • Tomato Puree (Passata)
  • Nutmeg
  • Black Pepper
  • Oil (2 Tbsp)
  • Carrot
  • Parsley
  • Parmesan
  • Eggs (2)
  • Bread Crumbs (Whole wheat, if you can)
  • Sliced cheese (your choice!)

INSTRUCTIONS:

  1. Put some butter into a bigger saucepan and brown the ground beef with it for about 15 minutes, then mix the Bechamel and some black pepper to taste, set aside.
  2. Finely chop the carrot and mix the frozen peas in another pan and let them cook for 15 minutes as well, then add the chopped parsley and the Passata, cook for another 2 minutes.
  3. Start preparing a pot with some water, bring to a boil and add the pasta, cook it until al dente. 
  4. Take a bowl and put the Mezze Maniche in, add the peas mixture in and mix, then add half of the meat mixture and mix again.
  5. Take a baking tray and grease it with butter and some bread crumbs while starting to add a pasta layer and crumble some of the boiled eggs on them followed by black pepper, parmesan and the sliced cheese, repeat the process with each layer and until the tray’s full and you finish the mixture.
  6. Onto the final layer add the 2 tablespoons of oil and top it with grated parmesan and bread crumbs for that nice crispy crust.
  7. Put in a preheated oven at 170C°(325F°) for 10/13 minutes.

3) High-Protein Xmas Minestrone

minestrone

How about a veggie delight packed with minerals, vitamins and awesome proteins for our friends veggie lovers out there? this wintery Minestrone has everything you need to make you feel amazing. The vegetarian option here only comes into place when we’re talking about the parmesan that’s in the recipe, otherwise this is vegan, and an EXPLOSION of flavors and goodness for your body.

INGREDIENTS:

  • Onion (1)
  • Celery (1 stalk)
  • Potatoes
  • Carrot
  • Peas (fresh or frozen)
  • Kidney Beans
  • Cannellini Beans
  • Lentils
  • Zucchini
  • Parsley
  • Olive Oil (Extra virgin)
  • Tomatoes
  • Red Cabbage
  • Squash\Pumpkin
  • Rosemary (1 little branch)
  • Water
  • Salt
  • Pepper
  • Parmesan (optional)

INSTRUCTIONS:

  1. Peel and wash all the vegetables, from the pumpkin take out the seeds, then dry the vegetables and start cutting them into chunks\little cubes, set them aside for now.
  2. Start to gently cook the carrot, the onion and the celery with 2 tbsp of olive oil for about 10 minutes, when softened, add all the beans and the Rosemary in it.
  3. Cover with water and then add the pumpkin, the cabbage, the potatoes & the lentils.
  4. After 20 minutes or so add the zucchini, the tomatoes and the peas, and let them cook for about 3 minutes, add the parsley and salt and pepper to your taste.
  5. Take out the rosemary, the Minestrone is ready, finish it with some olive oil and a sprinkle of parmesan if you like.

4) Italian Protein Packed Meatballs “Polpette”

Homemade meatballs couldn't be missing from this healthy high protein christmas recipes list!
These are the meatballs that I made out of my mini-recipe book that you can get FOR FREE by purchasing my amazing fitness guide (Sorry for the pic’s quality, but my camera isn’t the best, consider donating so I can afford something cool.)

What did you expect?
Since I’m Italian I can’t restrain myself from providing you a meatball recipe. This comes straight from my grandma, but with some healthier tweaks that don’t make compromises with the flavour! and after all, I’ve already included a few italian recipes in here already, so why not.

Now, you need to know that I don’t give THE EXACT quantities of the ingredients in my recipes as you’ve probably seen. In our family we do things “by eye” as that’s how most Italian families operate. So DON’T WORRY ABOUT QUANTITIES AND WEIGHING EVERYTHING! FOOL!

INGREDIENTS:
Meatballs

  • 1KG [2 pounds?] of Ground Turkey (If you can, ask your butcher to make it for you)
  • 2 Large Eggs
  • Bread crumbs – (You can either use whole wheat for a heartier flavor\ white for something lighter)
  • Fresh Parsley (dried works too… 😦 )
  • Fresh Basil (dried works too… 😦 )
  • Parmesan Cheese (Be generous with it) \ You can use Pecorino for an Intense Flavour, TRY IT!
  • Garlic Cloves (dried if you can’t 😦 )
  • 1 Big Onion. (Red kind) ½ for Meatballs ½ For Sauce

For The Salsa (Sauce):

  • Olive oil (2 Tbsp, Extra Virgin if you can)
  • Some of the garlic
  • Some of the onion
  • Salt
  • Black Pepper (A spicy dried pepper works great too.(
  • Thyme
  • Origano (It’s called Origano in Italian, not Oregano!)
  • Canned Tomatoes, crushed (EVEN BETTER take some tomatoes and mince them yourself) OR Passata, (Tomato Sauce).
  • *OPTIONAL* A Red Bell (sweet) Pepper.

DIRECTIONS:

Let’s start with the sauce.

1. Dice up your onion (*pepper) Sautee it with oil for a few minutes, then add garlic and stir. Cook for a few minutes while stirring.

2. Add your tomato and all the seasonings (See ingredients) bring up to a bubbly boil, then turn the heat down and let them gently simmer while you make the meatballs.

Meatballs.

3. In a large bowl put your ground meat of choice, eggs, chopped basil, bread crumbs, minced garlic, parsley, pecorino\parmigiano and onion together. (use parmigiano for more proteins) and mix until everything is well combined.

4. Once everything is well-mixed, you can start shaping the meatballs. They should be around the size of a golf ball.

5. Now while everything’s still hot and bubbly, you can start placing each meatball in the boiling sauce, make sure the sauce’s enough to keep the meatballs completely covered.

6. Then be sure to turn the heat on LOW & let them cook for about 2\3 Hours for a more enhanced flavor. (They don’t usually need THIS long, but they’ll taste better if you do cook them longer)

Enjoy the GAINZ AND THE ASTONISHING FLAVOR! YUM!

And have a mighty Christmas.

The 13 Best High Protein Foods You Didn’t Know About

Getting more protein into your diet is essential when trying to build muscle & maintain your muscle mass, that’s why you need a great selection of high protein foods to incorporate into your diet to satisfy that need.

Today I have for you a wide selection of my personal favorites protein-rich foods, that are sure to fulfill your daily protein intake.

Here’s My Personal List Of High Protein Foods:

1)Chicken Breast

the best of lean high protein foods, chicken breast

Chicken breast is crowned by the fitness community and in general as the king of healthy and lean protein sources, and for good reasons! a 100 g piece of skinless chicken breast provides 165 calories, a whopping 31 grams of protein and 3.6 grams of fat, making it an incredible candidate when you’re looking for lean high protein foods, since most of its calories come from its proteins.

2)Eggs

eggs are a convenient kind of high protein foods

Another great entry to our list that can’t miss it’s eggs, basically protein in a shell! some will argue that eating too many eggs can cause your cholesterol levels to spike but that’s some urban legend that doesn’t have to discourage you from eating them, since one egg packs just 75 calories with 7 grams of high quality protein.

3)Pork Chopsraw pork chops that have little fat, are great high protein foods

Pork Chops are one of THE MOST underrated source of protein ever, they’re so delicious and full of good vitamins and minerals for your body such as Riboflavin, Niacin, Vitamin B6, Zinc, Selenium and many more nutrients that are important for your bodily functions, they’re also low on fat considering they’re chops, with a 100 g cut containing approximately 7 g of fat and 22 g of protein, and they’re the best next source of lean meat protein right after chicken & turkey breast, your muscles will thank you.

4)Greek Yogurt

greek yogurt

I love Greek Yogurt, not especially because of the flavor (even though the full fat version is very yummy) but because this silky goodness is packed with protein, just 100 grams of it contains 10 g of protein, making it the perfect snack or post workout meal to get your proteins in, it’s versatile and you can pair it with fruit & nuts for added health benefits.

Yogurt also helps regulating your intestinal flora and helps when your stomach is upside down, making it a great ally to fix your intestinal problems.

5)Salmonsalmon is one of the healthiest high protein foods

When looking for healthy, lean protein you can’t go wrong with Salmon, this amazing oily fish is a panacea of benefits for your health, 113 g (4 ounces) of salmon contains just 170 calories, 26 g of protein and 6 g of total fat, it’s also one of the best sources of omega-3 fatty acids and docosahexaenoic acid (DHA) , a kind of omega-3 that are great for improving your inflammatory response and your heart health as well as improving your vision, and they also aid in losing fat. Fatty, oily fish like salmon are also a natural testosterone booster since it has an important role in hormone production.

6)Chicken Gizzardschicken gizzards

This is a special treat that few people know or consume on a regular basis, chicken gizzards are one of the best high protein foods you can get! they’re great stir-fried, in a hotpot or you can consume them cold, in a salad. 100 g of gizzards are also super low in calories, great for when you’re cutting and need protein, they just have 94 calories and are choked full of protein with 18 g while also having almost no fat with just 2 g of it overall, gizzards are great for a high protein diet and to lose weight, they are also a great source of vitamins and minerals.

Don’t be deceived by appearances if you have a sensible stomach, these little guys are amazing and have no funny smell if you cook them right, and they definitely deserve more recognition.

7)Chicken Heartschicken hearts

Stop giving me that funny look and trust me on this, I’m not crazy, you just have weak tastes! right after gizzards there’s chicken hearts, these yummy and overlooked delicacies are full with proteins when you take into consideration their size. 113 grams have 170 calories, 17 grams of protein and 10 grams of fat , they’re also usually VERY CHEAP (like gizzards) and are great for your wallet if you’re on a budget.

You can make them the Japanese way, seasoned with soy sauce & spices by skewering them and cooking them on a grill (Yakitori) this will eliminate most of the strong taste and smell, or if you want to keep the strong flavor and truly try something new and mindblowing, just stew them with onions, mushrooms, potatoes and season with black pepper and some red pepper flakes.

8)Tunatuna

Tuna claims itself a super respectable place in this high protein foods list with 100 grams containing a stunning 28 g of proteins, and 132 calories, whether you have it fresh or canned you can’t go wrong with choosing tuna, it’s an amazing source of protein which is readily available and if you choose the canned one, remains cheap and satisfies your protein macro needs, tuna is famous because of being a great, affordable protein alternative to those of you who want to do bodybuilding but they’re students, or broke.

And if you use your imagination you can also come up with delicious recipes, instead of enjoying it on its own, like this amazing tuna burger recipe, which is also packed with proteins! check it out.

9)Parmesan

parmigianoParmesan, in Italian “Parmigiano Reggiano” or “Parmigiano” it’s the dairy protein emperor of all the cheeses in existence and for good reasons, this globally renowned hard cheese is the one that contains THE MOST protein, with just 30 grams of Parmesan containing 10 g of proteins you can see why this Italian delicacy is the dairy emperor of gains and proteins, no cheese comes packed with this many proteins, enjoy it as a salty snack after your workout to fulfill your protein needs.

10)Beef Steakbeef steak

I’m a sucker for beef steaks, but I don’t agree with the narrative that red meat is “bad” for you, it’s not. If you have an active & healthy lifestyle, red meat is actually really good for you, beef steak in particular has 26 g of proteins (based off 100 grams) and is packed with Iron which is essential for optimal hormone production and cellular functions, it has also Zinc and B Vitamins, with that said, have it in moderation and you won’t have problems, instead you’ll reap incredible benefits.

Steak is also great for recovery and rebuilding muscle, so you can have it once in a while after a demanding bodybuilding session or is perfect, as example, as a recovery food after a surgery in order to rebuild tissue and replenish blood.

11)Horse Meat\Steak

horse steak meat

I can already hear the environmentalists and the animal rights activists angrily typing on their keyboards, and frankly, I couldn’t care less, just hear me out will you?

Horse meat is amazing and honestly too shunned upon, it’s considered a delicacy in many countries such as Italy, Japan, Belgium, Poland, Switzerland and many more, it’s leaner than beef and with a higher amount of protein, within 100 grams of horse meat you can find 28 g of protein. It has a gamey flavor and may not be everyone’s cup of tea, and that’s understandable, but you should definitely include it in your diet once in a while or try it out.

12) Lentilslentils

Do you think I’d leave my vegans & vegetarian friends without something to build their muscles with? lentils are an incredible plant based source of protein, 198 grams of cooked lentils contain 18 g of protein, they’re also packed with Iron, Thiamine, Niacin and a fair amount of fibers that can aid your digestion.

They come in different colors and flavors: Green lentils, Brown lentils, Red & Yellow lentils, Puy lentils and more, each kind of lentils has a different way of cooking and it’s suited to a particular dish over another, but they’re all sure to be high protein foods.

If you liked this list, please be sure to share it with your friends and tell me what you think in the comments, what are your protein sources of choice? have you tried any of my recommendations, and did you like them?

Take care, and keep on making gainz.

Eating One Meal A Day: 11 Amazing Benefits

What’s O.M.A.D. ? (One Meal A Day)

The O.M.A.D. diet is a kind of intermittent fasting where you simply choose when to eat your one and only meal for the day which is pretty kingly and abundant since it has to fill you up until your next meal (usually the day after at the same time). Suffice to say this is a very nutrient-dense meal so it should encapsulate all your needed calories for that day.

Like ALL diets this one has its pros and cons too, of course, but today i’m going to focus on the benefits so you can see if this might work for you, let’s start!

1. Makes It Easier To Lose Fat

slim girl low fat in sun

Since you’ll be sticking with one meal a day you won’t have to eat anything else, so it will discourage mindless snacking and you reaching for a slice of chocolate cake or that sugar filled Starbucks coffee, and consequently discarding calories your body doesn’t need, you can see how powerful this is since the kcals avoided will stack on each other and start compounding day after day, causing a caloric deficit that leads to quicker fat loss.

Speaking of which, I have a complete guide to fat loss, fitness and nutrition that I accurately crafted if you need assistance to burn fat and look sexy, check it out.

2. You Won’t Gain Weight!

By using the one meal a day approach, since the caloric intake of your day will stay pretty much the same (especially if you stick to the same meal everyday, though I won’t advise you to do so) you will find it difficult to put on more weight because your body will quickly adjust itself to eat the same, set quantity of food each day that will ideally fill you up, hence becoming unable to eat anything more than that, so you don’t have to worry about gaining an inch!

And I’m talking about water weight, as well. You won’t have small meals spread throughout the day so your body has time to digest properly and doesn’t have to worry about the extra water weight caused by the constant food and empty calories you were feeding it.

3. You Will Save Lots Of Money

saving money on one meal a day

 

A diet that is wallet-friendly? No way! except that this is actually the case. Now, my thoughts on diets are controversial but you can’t deny that some of them require you to be buying overpriced ingredients and not everyone is able to keep that up.

With this diet instead you’ll be eating once a day, so that results in less trips to the grocery store, no place for snacks and small things that are very expensive, extravagant and of no use to your diet, and no, you don’t need those new flavored chips or that secret vegan organic BBQ sauce that costs you 19$.

Less trips to the grocery store also means that you’ll learn to make your meals with less while focusing only on the essential and the substance, no fancy stuff that serves no purpose, and at the end of the month this smart buying will amount to a hefty amount of cash saved.

4. Enforces Discipline

create discipline through one meal a day
I don’t know if you will become able to do this exact move, but your discipline level will skyrocket, that’s for sure.

Similar to any other fasting, with OMAD there’s a psychological facet involved that it has to do with mental resilience and discipline.

Especially if you were accustomed to eat multiple times a day with no restrain, you will find that this diet will strengthen your ability to endure and control your impulses, as you cannot stretch your hand to grab your favorite snacks because for this to work you have to face your hunger, though these effects will be cushioned by the large quantity of food that’ll fill you up.

This constantly challenges your old habits while replacing them with new, healthy ones and at the end of this initial struggle you will find yourself to have become a better, more disciplined version of you.

5. More Free Time!

This perk is a godsend in today’s busy and buzzing society that knows no rest, I tell you.

You’ll have to cook just once a day, hell even once a week if you’re doing this with a good meal prep strategy! imagine how much time you’re saving, why wasting it cooking every single meal for the day, when you could use these extra hours to do something you love, something productive or focusing on things you care about?

Think about it: washing ingredients, chopping them up, not to mention that different ingredients take different time to cook and certain sauces and methods of cooking take AGES, especially if you’re not that skillful of a chef, it’s a headache and a lot of time that flies by without you knowing, not worth it.

6. Enhanced Clarity & Focus

Information flowing through your brain
These are your neural pathways when your brain is in a complete state of flow, supposedly, at least.

One of the benefits that people noticed the most while following the one meal a day diet, is the improved concentration and clarity that comes with it, this effect is also found in other variations of fasting as well, this article from NCBI goes in-depth about this issue.

Isn’t that awesome that just a shift in diet and lifestyle brings you this edge over life? having a mind that is able to function at its best with haste, readiness and with an unshakable focus while being able to retain more information when the needs arise, could make the world of a difference.

This newfound clarity will also go a long way and spread goodness to every part of your body, since your state of being depends by that symbiotic bond between your mind and body, Mens sana in corpore sano (a healthy mind in a healthy body!) right?

7. Eating One Meal A Day Increases Energy & Productivity

one meal a day makes you more productive and energetic

This benefit gets noticed the most by people who follow this diet and fasting in general because is quick to take place. With this approach you’ll learn to naturally function on an empty stomach, this teaches your body to sustain itself with its own energy, instead of using food as fuel.

The great thing about this is that you can pair this feeling with caffeine, this works in your favor in two ways, by curbing your appetite until it’s meal time and to further empower your energy and productive ability.

Unlike any other diet that oftentimes leaves you irritated or angry you will instead feel these awesome spikes in energy and productivity especially in the mornings, so be sure to convert this power and get some work done!

8. You Will See Food Differently

Are you stuffing your face with an ungodly amount of junk food? If yes, do you even care about it? no right? I thought so.

Mindless eating it’s a sickness, you’re stuffing your mouth just for the sake of doing so, but when switching to one meal a day you’ll have that one dish a day and that’s it. By doing so you’ll learn to appreciate your food more and hopefully feel some gratitude for it.

Eating out of frustration or boredom not only it’s not healthy but it can give you a warped view of food, as just a “tool” to keep at bay bad things or emotions and this could lead to obesity if not careful, when in reality you should approach food as a ritual and a regenerating activity, not as a way to cope.

9. Grants You A Flexible Lifestyle

cheat meals and fun with friends are possible on a

Contrary to other rigid diets where lots of restrictions on food are in place, you could literally eat anything you want once a day and there goes your meal, as long as your macros and calories are all where they should be.

What I’m saying here is that you could enjoy more cheat meals or nights out with your buddies compared to when you’re on other diets (though I will always be pushing for you to consume quality food, not trash)

10. Its Simplicity

Another great thing about it is that it’s pretty straightforward and simple to follow, and the effectiveness of it lies, in fact, in its simplicity.

You won’t have to scratch your head while following weird rules, just take into consideration when to break your fast, and the quality of the food you’re eating and you’re good to go.

I would personally advise you to include lots of vegetables and proteins in it, with some whole grains (so carbohydrates) in lesser quantity.

11. Leads To A Stronger Immune System

one meal a day can boost your immune system, making you stronger against cold

Any type of prolonged fasting (but in this particular study from the NCBI starts from 48h minimum) can help your body expel toxins you wouldn’t be otherwise able to flush out and might even lead to some level of cellular regeneration and make you more resistant to stress.

This allows you to be better equipped against the cold, flu or other illnesses as well as making you more prone to avoid them altogether, who doesn’t want to boost their immune system?

Conclusion & Tips

Although eating once a day could greatly aid you in losing fat and grant you this sleeve of incredible benefits, it may not be the best (while it still works fine!) when trying to put on size and muscle mass, the reason being that you might not be able to consume the needed amount of protein in a day, for your body to encourage muscle growth in just one sitting, and even because the size of the meal is supposed to fill you up completely.

One way you could circumnavigate this is to reduce the portion of fibers and carbs to make more space for extra proteins (legumes, meat, fish, cheese, be creative!) but still, this is not a final solution to the flaw of this diet.

The following statement applies especially if you’re an advanced lifter, this problem does not concern beginners and intermediates as much.

Let me know in the comments if you’ve already tried the omad diet and what benefits have you reaped\things you’ve noticed about it, if not, express your thoughts on the article, and if are you going to try fasting, or this diet anytime soon.

Take care!

 

My Top 4 Funniest Alternatives To Your Boring Cardio

Are you tired of your boring cardio workouts that involves static, soulless movements, and that make you feel like you just want to get over with them? Yeah? So we both agree on the fact that cardio workouts can and SHOULD be fun!

Today I’m giving you my top 4 funniest cardio alternatives, so you can have lots of fun cardio workouts choices at your disposal while you blast calories, and why not—do something useful at the same time.

Let the fun begin!

1) Wood Chop-Chopping

Yup, you can get biceps this big

With this one you can have boatloads of fun, and you’ll sweat like a running pig while stacking up some good wood for the winter, you kill two birds with one stone!

This can act as a strength building\toning activity as well if you do it with enough vigor behind each blow (I mean, just have a look at lumberjacks), so you get the best of both worlds, cardio & muscle building, plus… you can direct your pent up anger against those damned logs, ARGH!

Just be sure to learn the technique properly and take all the necessary precautions in order to avoid injuries, THEN keep the chopping going and chop wood for 25/30 minutes, use the time for replacing the wood as rest.

2) Martial Arts

Garou One Punch Man GIF - Garou OnePunchMan OnePunchManSeason2 ...

Yeah yeah, I know I always mention martial arts in my posts but what can I do? I’m a martial artist after all, and they’re an amazing, funny way to get that cardio in. I mean, look at martial artists, they’re fu**ing shredded! I don’t think you need more evidence.

And the beautiful thing is that you can choose from a wide selection of martial arts: Kung Fu, Karate, Boxing, Capoeira, Taekwondo, MMA…the list goes on and on and on, you name it!

If you’re in a dilemma though consider yourself lucky, because I have ready a martial arts inspired workout you can use right now to have some fun and get your cardio over with. Or you can always do your own thing, whatever! (The good thing is that I got you covered either way)

Do:

[Warm Up] Shadowboxing [x10 min]

Dumbbell jabs (light) 2mins – [repeat x4]

Roundhouse kicks x40 [Each side]

Alternating Mountain Climbers x1 min – (AS FAST AS YOU CAN) [repeat twice]

Horse stance (whichever version you can do) TO FAILURE, [repeat x2]

*BONUS* Add alt. punches to horse stance & drop to a very low stance for a real challenge

3) Sprint, Sprint, Sprint!!!

Pin on cool

This cardio alternatives list won’t be complete without sprints. You can have tons of fun with sprints, and they are, without a doubt THE KING of High Intensity Interval Training (HIIT, & cardio) exercises, period. I mean, feeling the wind in your hair, the speed and the blood rushing like crazy through your body is pretty fun by my standards.

And guess what, they even act as a muscle building exercise since they recruit fast-twitching muscle fibers you won’t otherwise engage in your usual activities, by taking your muscles in a state of hypertrophy, which is ideal when trying to build muscle, especially in your hamstrings and glutes zone, but it does activate a lot your abdominal muscles as well. Sprints are excellent when trying to lose fat, if you incorporate them in your routines you will quickly become a super lean mofo.

There are lots of Sprints, for every taste ladies and gentlemen! Each unique in their own accord:

  • Standard Sprints – The vanilla flavor. But you can bet on their effectiveness.
  • Sand Sprints – Chocolate, they’re twice as harder than the standard.
  • Lava Sprints – I don’t really advice you to try them out.
  • Hill\Uphill Sprints – If you’re a madman and want to blast those calories.
  • Weighted Sprints – Just add some ankle weights and be harder on yourself.
  • Water Sprints – These can be paired with the sand ones, but sprinting against the resistance of water AND sand is a whole another level.

You can use this tempo for pretty much every one of this kind of sprints: Sprint at your maximum speed for 30 seconds, then rest for 15 seconds, repeat for a total of 8-10 sets. If you’re a beginner you can rest a bit longer, as long as you put your maximum effort in the sprints every time.

Sprinting can also be considered a mental strength exercise since they’re not easy on you and can really push you to the limit, so as a byproduct you’ll come out a more resilient individual.

4) Hiking

Hike GIF - Find on GIFER

Hiking is another great entry on this cardio workout alternatives list that I HAD TO include because is so amazing yet so underrated of an activity, which holds a treasure of health benefits and is tons of fun! some of these benefits:

Health Benefits For The Body & Mind

Since a good hike is indeed a solid cardio workout it comes with a plethora of health benefits exactly as our previously mentioned friends- the sprints, so hiking can

  • Strengthen your core – By walking on irregular and impervious surfaces you’ll be engaging your abs the whole time, not only because of the hard terrain you’ll be hiking on but even because while in the mountains you’ll be constantly challenging gravity as you move upwards and be facing challenging slopes.
  • Keeps your blood pressure in check – As all type of cardiovascular exercises do, hiking can help you if you have blood pressure problems, and by extent is great for your heart.
  • Be a powerful ally against stress & anxietyManaging one’s stress has become an imperative thing in our frenetic society, spending time hiking in nature and reconnecting with one’s own inner peace can truly save people’s lives, and this particular study from Cornell University proves this.
  • Make your lower body stronger – Well what did you expect? To hike with your hands? Of course your lower body is going to get RIPPED if you walk for a day in the mountains, the amazing thing is that it will work even the minor muscles\parts of your lower body like your feet, fingers, glutes ecc… so it’s an amazing way to get that leg day in, but amped up! Go for a hike if you want those strong, burly mountaneer legs.

Using hiking as cardio is fairly simple: just be sure you know where you’re going to hike to, wear sturdy, breathable clothes made for hiking and take a full day off to hike – FULL DAY OF HIKING CARDIO, and remember to enjoy yourself and nature, hell you can even bring a buddy along to make it double the fun!

You can vary the intensity of the hike by changing your hiking pace or by preferring harder trails.

 

So, what do you think of these fun cardio alternatives? Do you already engage in some of the activities that I’ve mentioned? I’d love to get your feedback. You can even share this post with friends and family if they’re looking to become more active in a funny and seamless way!

The Most Flexible Fitness Workout Plan To Do At Home (With modifications)

You’re in need of a free Fitness Workout Plan you can follow at home, that is sure to bring you results regardless if you’re a beginner or advanced? I got you covered.

This training routine can be done anywhere, since it’s a week-long workout plan you can do at home with no equipment whatsoever, it’s all composed of bodyweight exercises, I even added various exercises modifications to suit your fitness levels, it’s a full body workout you can keep repeating over time and gradually make more challenging IF you wish so.

You can use this plan to lose weight & build muscle from the comfort of your home. And if you’re looking for YET ANOTHER workout routine to switch things up take a look at this one as well.

Let’s start by splitting your muscle groups in between days:

Full Bodyweight At Home 1 Week Workout Program

Monday: Push Day (Upper Body, Arms)

We’ll start this day with exercises that include motions for mostly your arms, your pecs and shoulders, from now on choose the difficulty level that you can handle.

  • [Warm-Up] Important, especially if you’re new to exercise, NEVER skip it.
  • [Beginner] – Classic Planks x30 secs / [Intermediate] – Planks x Until Failure/ [Advanced] – One Leg Plank (both sides) x Until Failure. Repeat for two times.
  • [Beginner] – Pushups x10 (If you can’t do a pushup switch to the knee version) / [Intermediate] – Pushups x20 / [Advanced] – Elevated Pushup x20. Repeat twice.
  • [Beginner] –  Assisted Dips x10 / [Intermediate] – Chair Dips x20 / [Advanced] Dips x20 (Feet not touching the ground, use two stools) Repeat twice.
  • [Beginner] – Military Press x15 (Assisted with table) / [Intermediate] Military Press x15 (Bodyweight, on the ground) / [Advanced] Elevated Military Press x15. Repeat twice with a 1 minute rest in between.
  • [No Difficulty Levels] Shadowbox For 10 Minutes straight, DONE!

Tuesday: Abs (Core) Day

Your abdominal muscles need to be trained and developed as well as ANY other muscles contrary to what people say, because a lot of the power that your body generates actually comes from here, your core, so you can see why it’s important to not neglect their training.

  • [Warm-Up] Important
  • [Beginner] – Crunches x15 / [Intermediate] Crunches x30 / [Advanced] Weighted Crunches x30.
  • [Beginner] – Sit-ups x15 / [Intermediate] Sit-ups x30 / [Advanced] V-Ups x30.
  • [Beginner] – Flutter Kicks x15 / [Intermediate] Flutter Kicks x1 Minute / [Advanced] Scissors Sit Ups x1 Minute.
  • [Beginner] – Supermans x15 (Arms behind your head, arms and feet NOT elevated) / [Intermediate] – Supermans x15 (Arms and legs extended and keep them elevated) / [Advanced] – Supermans Side to Side x15 (Hold a weight in your hands).
  • [Beginner] – Elbow Plank x1 Minute /[Intermediate] Side Plank x1 Minute (switch sides next round) / [Advanced] Hollow Hold x1 Minute.

Repeat this circuit 3 times.

Wednesday: Is Leg Day!

The next part of our full body workout with no equipment, since here at Stormy Nook we’re not fans of having chicken legs, you can expect this day to be a stupendous one for gains.

  • [Beginner] – Squat/Assisted Squat x15 (Use a chair for support if you need) / [Intermediate] – Squats x30 / [Advanced] – Jump Squat x20 (make it slow and controlled).
  • [Beginner] – Lunges\Assisted Lunges x20 / [Intermediate] – Side Lunges x20 / [Advanced] Cossack Squats x Until Failure.
  • [Beginner] – Bulgarian Split Squat x10 (each leg, use chair if needed) [Intermediate]- Walking Lunges x1 minutes, (repeat twice, no rest) / [Advanced] Hindu Squats x30
  • [Beginner] – Side Leg Raises x10 (both legs) / [Intermediate] Sumo Squats x25 Failure / [Advanced] – Sumo Squats x Until Techinal Failure (until you can’t do more of the exercises with proper form).
  • [Beginner] – Go for a HIIT finisher with 3 Minutes of Jumping Jacks / [Intermediate] – HIIT finisher of High Knees / [Advanced] – Finish with 2 minutes of Star Jumps OR Jumping Lunges.

Thursday: Rest Day

Don’t stay still on the couch though, go for a walk or do something lighter.

 

Friday: Full Body/Cardio Day

Let’s end the week while engaging every muscle group at our disposal with a full body workout! they increase body-mind coordination when done properly and are a great way to do fitness at home, plus you’ll be working multiple parts of your body at the same time, isn’t that neat?

  • [Warm-up]
  • [Beginner] Pushups x15 (If you can’t  switch to the knees) / [Intermediate] Judo Pushups x15 / [Advanced] – Elevated Pushups x20.
  • [Beginner] Mountain Climbers x1 minute (slow) / [Intermediate] Mt. Climbers x1 minute (FAST) / [Advanced] Side to side Mountain Climbers x1 Minute.
  • [Beginner] Back Lunges x20 (can use chair) / [Intermediate] Power Skips x20 / [Advanced] Squat Jacks x 25.
  • [Beginner] Wide Grip Pushups x15 (on knees if needed) / [Intermediate] Wide Grip Pushups x20 / [Advanced] Elevated Wide Grip Pushups x20
  • [Beginner] Side Plank x1 minute (30 sec each side) / [Intermediate] Side Plank x2 minutes (1 min each side) / [Advanced] Elevated\weighted Leg Side Plank x2 minutes (1 min each side, switch leg or put a consistent weight on your hips)
  • [Beginner] Burpees x1 min (with no jump) / [Intermediate] Burpees x1 min / [Advanced] Burpees With a Pushup x1 min.   –  Repeat three times with a little rest in between.
  • Done.

 

You can use and repeat this weekly workout plan if you’re new to fitness or just want to try something fresh, this program is amazing for keeping you in shape, for losing that stubborn belly fat and even for building muscle.

If you’ve liked it and want to get more workouts like this, stay tuned and let me know in the comments, or just grab my Fitness Guide For Dummies which has ALL my knowledge and secrets in it, and covers every aspect for you to start to lose fat, build muscle and look sexy and healthy, from every nitty-gritty aspect of healthy eating and nutrition to a complete training plan just for you, in an easy to understand way that goes straight to the meat and potatoes of it all.

Thanks for reading, let me know if this has helped you.