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    ICON Meals Blog — cardio

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    The 10,000 Steps Myth: Healthier Habits To Get Moving

    The 10,000 Steps Myth: Healthier Habits To Get Moving

    Fitness coach Taeler De Haes has some hot takes on the idea of 10,000 steps:. 

    Myth Busted

    By this point the idea of “getting 10,000 steps” is well-known. Here’s the thing though — 10,000 is not some ~magical~ number for being healthy. Sometimes it can actually become unhealthily obsessive.  

    Now don’t get me wrong, movement is obviously important...but there’s a fine line between health and obsession. When’s the last time you took your activity tracker off? So before you stress about getting in those last steps for the day, let’s look at where this 10k number came from.

     

    Image From FreePik

    Japan, 1965

    Over half a century ago the Japanese company Yamasa Clock seemingly sold pedometers called “Manpo-kei” which translates to “10,000 steps meter.” The brand slogan was “Let’s walk 10k steps a day” cementing that number as a default goal for generations.

    Bottom line: 10k is a number made up by corporate marketers, and it doesn’t matter. 

    Being Smart About Steps

    Stepping is still important — it’s a great way to manage weight, stress, and overall health. 

    GET THIS: a 2019 study supported by the National Cancer Institute and the NHLBI suggested older women who walk about 4,000 steps a day (about two miles) decreased their mortality by 40% compared to women who took less than 2,800 steps on average. AND they found that anything above 7,500 steps provided no additional benefit. Source: Jama Network

     

    Image From FreePik

    Isn’t That NEAT

    The goal of getting more steps is to increase NEAT — non-exercise activity thermogenesis —  which is basically any activity outside of a workout routine. We spend an hour in the gym, but what the heck are you doing for the other 16 hours of your day?

    Here are some habits to get moving without obsessing over a number:

     

    • Take a 10-minute walk after every meal.
    • Park further away from entrances when you’re running errands.
    • Walk (don’t drive) to get your coffee.
    • Listen to your favorite podcast while walking outside.
    • Clean a room in your house.
    • Take your dog (or cat, you do you) for an extra walk.

     


     

    Stay connected with blog author Taeler De Haes:

    Want to be featured by ICON Meals? Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

     

    Weight Loss Results for Fit Individuals

    Weight Loss Results for Fit Individuals

    Actor and martial artist Ian Lauer has seen a ton of information out there on diets and training, but most of it is geared toward major weight loss — there’s not a lot available for those already in decent shape, wanting to take things to the next level. That’s why he’s sharing exactly how he exercised and what he ate to lose six pounds in four weeks while retaining strength and health.

     

    WORKOUTS

     

    “My workouts consist of five 20–35-minute resistance training sessions in my home gym, one body part per session. On average I do 4–6 exercises per workout and five sets of 10–15 reps.

     

    For my cardio I engage in martial arts training 5–7 classes per week. Each class runs about an hour and varies in intensity. For your own cardio I suggest that you simply find an activity you enjoy doing regularly that gets your heart rate up. 

     

    Ian Lauer ICON Meals

     

    This has been my routine since the beginning of COVID-19. I didn’t change any of it during this four-week period.”

     

    MEALS

     

    “My eating was 90% ICON meals with an occasional protein shake and glass or two of wine or beer during the weekend. I flavored the meals with ICON seasonings, and a little ketchup once in a while.

     

    These are my exact ICON meals for the entire 28 days broken down into a week-by-week order:

     

    Week 1

     

    Week 2

     

    Week 3

     

    Week 4

     

    It is possible to get great results while enjoying yourself, as long as you set yourself up for success. I’m happy to say ICON Meals does that for me. See what’s on the menu today.

     


     

    Follow Ian on Instagram for more valuable content

    Basement Beast Transformation — FREE 20-Minute Home Workout Video

     

    Fabian Petrina’s 12-Week Basement Beast Transformation program was designed to help regular guys melt away their stubborn belly fat and get in incredible shape. 

     

    This isn’t some boring aerobics class or a bunch of burpees. It’s hard. And you know what? It works. The results speak for themselves.

     

    Watch the first 20-minute workout FREE in the video above to see if Basement Beast is for you. All you need is a few feet of open floorspace.

     

    Science, baby

     

    The Basement Beast program is based on triggering the hormone Irisin, which Harvard scientists believe is key to making your metabolism burn intense amounts of fat. It’s what Fabian calls a “Density Stacking” workout — a specific form of targeted resistance training (it’s brutal in a good way).

     


     

    Like what you see? Check out the full Basement Beast Transformation Program.

     

    Join Fabian and the Basement Beast community:

    How to Increase Muscle & Minimize Fat Gain

    How to Increase Muscle & Minimize Fat Gain

    Originally published on nutrabio.com


     

    You clicked on this article because you want to put on slabs of muscle, right?  Here’s the part that scares people… You need to put yourself in a caloric surplus in order to accomplish that. Yes, the same surplus that causes so many to gain dreaded body fat.  The question becomes, can you effectively increase muscle mass while minimizing fat gain?  To put it simply, yes.  You can increase muscle while minimizing fat gain.  However, there is a balancing act that needs to take place.  So, put your arms out, steady yourself, and let’s jump in. 

    Below in this article will be some of the best tips and tricks to keep your body fat under control while trying to increase muscle mass.  But first, let’s discuss the difference between bulking cycles as they differ significantly. 

    Clean Bulking Vs. Dirty Bulking

    If you’re trying to increase muscle and minimize fat gain, you will want to focus on clean bulking.  What does that mean?  It means keeping your nutrition in check while in a caloric surplus and filling it with healthy macronutrients – clean sources of protein, carbohydrates, and fat.  Notice how all three macronutrients are included in the previous sentence?  That’s because they are all going to fill a role when trying to increase muscle mass. 

    On the opposite side of the spectrum is dirty bulking.  This approach is where you eat anything and everything in an effort to put on weight (including fast food) – which can lead to massive increases in fat gain. 

    The tips below will fall under the clean bulking method as the last thing you want to do is put on a ton of body fat (you will gain a little during a clean bulk, though) and then spend the next several months on a treadmill trying to lose all of that weight which in the process could strip away some of your hard-earned muscle. 

    Track Your Nutrition

    The goal when trying to increase muscle mass while minimizing fat gain is not allowing your caloric surplus to get away from you.  While you need to eat more than you would to achieve your maintenance level, that doesn’t mean taking a 2,000-calorie maintenance and jumping up to 4,000 calories per day, thinking the almighty Gainz God is going to shine down on you. 

    Take it slow and increase your calories by around 10% and see how you fair after a week.  If you notice you’re gaining weight, but when you check your body fat it’s gone up, back it down a little bit to around a 5% increase in your calories.  Remember, slow and steady will help prevent fat gain.  Strive for 0.5-1.0lb of weight gain each week.  Anything more and you’re potentially adding body fat. 

    At the same time, track your nutrition with something like MyFitnessPal.  You don’t know what you don’t know, and while you may think you’re at a sweet spot with your nutrition, you could either be drastically over or drastically under your calories, which will not provide you the results you’re looking for. 

    Prioritizing Protein

    Protein is your friend.  You need protein in order to help increase muscle mass.  Strive for around 1g per pound of body weight.  Make sure you have protein in every meal and each snack.  Things like steak, chicken, turkey, fish, eggs, beef, nuts, seeds, legumes, cottage cheese, and Greek yogurt, to name a few. 

    Achieving 1g can be difficult for some who aren’t used to eating a lot of protein.  Therefore, it may be wise to consider a protein supplement to help you increase your protein intake without force-feeding yourself. 

    NutraBio 100% Whey Protein Isolate would be a fantastic and clean protein source that is extremely low in carbohydrates while containing zero fat.  This allows you to enjoy a delicious treat while easily increasing your protein intake.  With more than a handful of flavors to choose from, you’ll always have a wide selection to choose from, regardless of what you’re craving. 

    Leverage Your Carbohydrate Intake

    Where a lot of people go wrong is thinking they need to drastically increase their carbs in a bulk.  Not so fast. Instead, what you should do is be specific about when you are consuming your increase in carbs.   

    Leveraging your carbohydrate intake around your training will be your best bet.  Have a carb-filled meal pre-workout (around 60-90 minutes prior) to benefit from the added glycogen and then also post-workout (with a protein powder) to help replenish glycogen and kickstart the recovery process. 

    Keep Healthy Fats In Your Diet

    People tend to shy away from fat as they believe eating it will cause them to experience fat gain.  That’s not always true.  Consuming healthy fats will not only help you feel satiated, but it can also help balance hormones and even boost your testosterone levels (which you would greatly benefit from while bulking). 

    Look at natural sources like fish, steak, nut butter, seeds, and whole nuts.  Add those to your meals and reap the benefits of healthy fats. 

    Train Hard And Heavy

    This is pretty straightforward and one that we aren’t going to spend a lot of time on.  If you want to increase muscle, you need to lift heavy.  Now, that doesn’t mean maxing out each workout.  What it means is, using a weight you can achieve 8-10 repetitions with where the last few reps you’re really pushing yourself.  Going to failure on every set of every exercise is not going to be beneficial. 

    If you wanted to hit some isolation exercises at the end of your workout where you lighten the weight, go for it, but make sure if you’re hitting 15 reps where your muscles are on fire before you put the weight down (you want to make sure you are going to failure if using lighter weights to really break down those muscle fibers). 

    Back Off On The Cardio

    Now is not the time for marathon cardio sessions.  For health and heart benefits, you can still keep some cardio in your routine, but do not be obsessive with it as you’ll be burning off the calories you need to increase muscle mass – which will only force you to eat more food in order to make up for the reduction. 

    That being said, at least keeping some cardio in your plan will further help you minimize fat gain while you bulk.  Just make sure your calories at the end of the day are still around 10% higher than your maintenance. 

    Get Enough Sleep

    This section is incredibly important.  If you want to see any changes to your physique, you need proper rest and recovery.  You should strive for a minimum of seven hours of sleep each night.  Should you fall short, it could dramatically stall your progress.   

    Make sleep a priority and change around your schedule to allow for proper rest if you truly want to increase muscle mass.

    Wait! Read This Before Making New Year Resolutions! By Mike O'Hearn

    Wait! Read This Before Making New Year Resolutions! By Mike O'Hearn

    A Clean Slate⁣

    Today, at the very beginning of a brand new decade, is the perfect day to give yourself a clean slate…by cleaning out your kitchen. Take a look through your pantry, fridge, freezer and cupboards. Chances are high that you’ll find unhealthy packaged foods that are not in line with your healthy eating goals. Get rid of it all! ⁣
    Give yourself an advantage by starting 2021 with a wholesome kitchen that’s free from temptations and pitfalls. ⁣

    Did you accomplish your goals this past year? (YES or NO)

 If “NO” then answer these 5 Questions for insight into your failure.

⁣

    1. Were your goals clearly written down and reviewed regularly?⁣⁣

    If you’re ambiguous about what you are setting off to achieve then it will never culminate in anything concrete. By writing down your goals in specific, clear terms and reviewing them regularly, you’ll be on track to achieve huge things in 2021.⁣

    2. Did you use the SMART System for defining your goals?⁣⁣

    SMART Is an acronym for setting achievable goals. It stands for SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC and TIME BOUND. Don’t skip over this step – setting SMART goals is the difference between achieving your dreams and having yet another year slide by without any measurable results to show for it. Use the SMART filter for setting goals — and REFLECT on and REVIEW your RESULTS with regularity.⁣

    3. Did your goals align with your values?⁣

    If your goal was to lose weight and to finally achieve a lean, fit, healthy body then why did you continue to glorify greasy, unhealthy food? Why did you look at exercise as a punishment to be avoided? Your value system must line up with your goals. In fitness this means having a positive attitude about exercise and healthy eating. ⁣

    4. Did you create accountability around your goals?
⁣⁣

    Who did you tell about your goal to finally lose the weight and get fit? If you kept it to yourself then you missed out on a huge opportunity for accountability and support. This support is what you lean on through the tough times when jumping off the wagon seems like the only option. ⁣

    
Take a moment to reflect on the answers to these questions above BEFORE answering the next question.

⁣

    5. What was the root cause of your failure?
⁣

    I don’t know what your specific root cause of failure was, only you do, but I can tell you confidently that if you join my program in 2021 you will blow past your failure to achieve the success that has always alluded you. 

You get one shot — one life — so what are you waiting for?⁣

    It’s time to expand, grow, seek, achieve.

 Feel the fire — fall down, get up, shake it off and get back in the game.

 2021 has the potential of being the best year yet... but it starts right now.

    Let's Keep training like Warriors and keep dominating your path. For more lifestyle and training philosophy, or nutrition tips, check out www.mikeohearn.com

    @mikeohearn on Instagram

    - The Titan Mike O’Hearn, 4x Mr. Universe