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3 Things To Incorporate in Your Training Plan

No matter what sport you want to play, keeping your muscles strong and healthy is one of the best things you can do to improve your endurance, strength, and stamina. A good exercise routine and a healthy diet are key to keeping your muscles in top-top shape. Below are some tips that anyone can use to improve their training plan.

1. A Variety of Exercises

People often compare working out your body to "working out" your brain by doing things to keep it active. When in school, you need to study different subjects to make your brain "strong". With exercise, you need to do various activities to work out different parts of your body. When you do the same workouts over and over again, your body gets used to them, making them less effective. By switching up your exercises, you keep your body on its toes, which gives your muscles more of a challenge.

It is also important to have a list of exercises in your back pocket that you can do no matter where you are. This can be especially helpful if you travel often or do not have access to a gym. Exercises that rely on body weight are perfect, as you don't need any exercise equipment to do them. Cardio exercises are also great for this same reason. Try jogging, yoga, push ups, and more to exercise outside of the gym.

2. Healthy Supplements

Most people who exercise regularly know about taking protein supplements, and there are many others that can help. One of the better supplements include a testosterone booster. Taking testosterone can help to boost energy and muscle strength. This can help athletes workout for longer, which will lead to better results. Both women and men can use testosterone, but both parties should ask their doctor how much is healthy to take, as taking too much can lead to negative side effects, especially in women.

Another great supplement, for weight loss, is Chromium Picolinate. This supplement is best-known for lowering a person's appetite and boosting muscle mass. These things combined will naturally help the body burn more calories and build more muscles. On average, adults can take 35 micrograms of Chromium Picolinate a day without seeing any negative side effects. Still, it's a smart idea to talk to your doctor before trying any new supplements.

3. Protein and Fiber

Protein is usually pushed as the be-all, end-all of healthy eating to promote muscle growth. While protein is important, it's not the only important food group when trying to improve your body. Complex carbohydrates, especially those that are high in fiber, are also important. Eating more fiber-rich food helps to keep you feeling fuller for longer. This is ideal for people who are trying to lose weight. It can also help with people who are trying to gain muscle, as being fuller for longer can make it easier to work out for longer periods of time.

When you eat is almost as important as what you eat. It is best to start your day with a fiber-filled breakfast. Your breakfast helps to set the tone for the rest of your meals that day. If you eat something sugary and non-filling for breakfast, then you are likely to end up hungry and snacking more. By eating a fibrous breakfast, you can satisfy your hunger until lunch time.

It is important to have protein in your meals, but perhaps even more important to have protein-rich snacks. These snacks will be more filling than a snack with more protein. Just ask yourself, which will help me feel fuller for longer, a protein bar or a bag of chips? Some great protein-rich snacks include boiled eggs, sunflower seeds, and nuts.

The best way to improve any exercise or sports training plan is to make sure you are treating your body right, even before you start exercising. Try to remember these tips before you hit the gym next!

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Emily Harrington Climbs El Cap’s Golden Gate Route in One Day, 4th Person to Do So
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Emily Harrington Climbs El Cap’s Golden Gate Route in One Day, 4th Person to Do So

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There have only been three climbers to have ever climbed El Capitan’s Golden Gate route in one day, and on November 4th Emily Harrington became the fourth. On top of adding her name to the history book, Harrington also broke boundaries for women by becoming the first woman to ever do the route in less than 24 hours. She’s also the fourth woman to free climb El Cap in a day via any route, now joining the ranks of Lynn Hill, Steph Davis, and Mayan Smith-Gobat. RELATED: Watch the Blank Canvas

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Elite rock climbers are a funny bunch. Unlike most other world-class athletes out there, the path to joining the ranks of the best climbers in the world is not very straightforward. The metrics of success in the sport are so undefined that the background stories of each character could not be more different. However, when it comes time to push the limits of the sport, like when climbing’s pre-eminent power couple Emily Harrington and Adrian Ballinger teamed up to tackle a massive big-wall

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The feeling of being in over your head is one that many of us have felt at one point or another. To be in over your head in a whitewater kayak is an entirely different feeling. The gripping feeling of having to paddle downstream in a headspace riddled by fear is not one easily comparable to many others. To amplify that by taking away road access, food, unpredictable weather conditions, and spotty communication is unthinkable even to the best of kayakers. But that’s what Nouria Newman, Ben