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		<link>https://smartmag.theme-sphere.com/fitness/</link>
		<pubDate>Wed, 13 Jan 2021 16:29:55 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/</guid>
		<description></description>
		<content:encoded><![CDATA[<section data-id="21">
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/sci-fi-television-star-summer-glau-added-to-next-play-launch/" title="Sci-fi Television Star Summer Glau Added to Next Play Launch"><img width="803" height="478" src="http://theme-sphere.com/demo-placeholders/smartmag/12.jpg" alt="" loading="lazy" sizes="(max-width: 803px) 100vw, 803px" title="Sci-fi Television Star Summer Glau Added to Next Play Launch" srcset="http://theme-sphere.com/demo-placeholders/smartmag/12.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/12.jpg 300w, http://theme-sphere.com/demo-placeholders/smartmag/12.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/12.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/12.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/12.jpg 150w, http://theme-sphere.com/demo-placeholders/smartmag/12.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/12.jpg 1200w" /></a>			
						<a href="https://smartmag.theme-sphere.com/fitness/category/example-3/" rel="category">Workouts</a>
					<h2><a href="https://smartmag.theme-sphere.com/fitness/sci-fi-television-star-summer-glau-added-to-next-play-launch/">Sci-fi Television Star Summer Glau Added to Next Play Launch</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-03-15T10:39:31+00:00">Mar  15, 2021</time>			
					<p>To understand the new smart watches and other pro devices of recent focus we should&hellip;</p>
</article>		
		</section>
					<section data-id="22">
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/coronavirus-greece-is-officially-open-but-will-the-tourists-come/" title="Coronavirus: Greece is Officially Open - But Will the Tourists Come?"><img width="377" height="251" src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="Coronavirus: Greece is Officially Open - But Will the Tourists Come?" srcset="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/23.jpg 300w, http://theme-sphere.com/demo-placeholders/smartmag/23.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/23.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/23.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/23.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/23.jpg 150w, http://theme-sphere.com/demo-placeholders/smartmag/23.jpg 1200w" /></a>			
				<a href="https://smartmag.theme-sphere.com/fitness/category/example-1/" rel="category">Fitness</a>
			<h2><a href="https://smartmag.theme-sphere.com/fitness/coronavirus-greece-is-officially-open-but-will-the-tourists-come/">Coronavirus: Greece is Officially Open - But Will the Tourists Come?</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-03-14T17:30:49+00:00">Mar  14, 2021</time>			
</article>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/guitarist-john-5-shreds-at-sherman-theater-in-stroudsburg/" title="Guitarist John 5 Shreds at Sherman Theater in Stroudsburg"><img width="377" height="251" src="http://theme-sphere.com/demo-placeholders/smartmag/20.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="Guitarist John 5 Shreds at Sherman Theater in Stroudsburg" srcset="http://theme-sphere.com/demo-placeholders/smartmag/20.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/20.jpg 300w, http://theme-sphere.com/demo-placeholders/smartmag/20.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/20.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/20.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/20.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/20.jpg 150w, http://theme-sphere.com/demo-placeholders/smartmag/20.jpg 1200w" /></a>			
				<a href="https://smartmag.theme-sphere.com/fitness/category/example-2/" rel="category">Health</a>
			<h2><a href="https://smartmag.theme-sphere.com/fitness/guitarist-john-5-shreds-at-sherman-theater-in-stroudsburg/">Guitarist John 5 Shreds at Sherman Theater in Stroudsburg</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-03-13T15:46:07+00:00">Mar  13, 2021</time>			
</article>		
		</section>
					<section data-id="23">
					<h4>Our Picks</h4>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/post-format-gallery/" title="The New Home Decor Items and Collections We're Excited About Now"><img width="377" height="377" src="http://theme-sphere.com/demo-placeholders/smartmag/22.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="The New Home Decor Items and Collections We're Excited About Now" srcset="http://theme-sphere.com/demo-placeholders/smartmag/22.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/22.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/22.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/22.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/22.jpg 1200w" /></a>			
			<h2><a href="https://smartmag.theme-sphere.com/fitness/post-format-gallery/">The New Home Decor Items and Collections We're Excited About Now</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-03-12T17:30:58+00:00">Mar  12, 2021</time>			
</article>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/2m-people-go-through-us-airports-travel-rebounds-with-vaccination/" title="2m People Go Through US Airports, Travel Rebounds With Vaccination"><img width="377" height="377" src="http://theme-sphere.com/demo-placeholders/smartmag/15.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="2m People Go Through US Airports, Travel Rebounds With Vaccination" srcset="http://theme-sphere.com/demo-placeholders/smartmag/15.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/15.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/15.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/15.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/15.jpg 1200w" /></a>			
			<h2><a href="https://smartmag.theme-sphere.com/fitness/2m-people-go-through-us-airports-travel-rebounds-with-vaccination/">2m People Go Through US Airports, Travel Rebounds With Vaccination</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-03-11T17:30:46+00:00">Mar  11, 2021</time>			
</article>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/top-4-composition-tips-for-better-fashion-photography/" title="Top 4 Composition Tips for Better Fashion Photography"><img width="377" height="377" src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="Top 4 Composition Tips for Better Fashion Photography" srcset="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/5.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/5.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/5.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/5.jpg 1200w, http://theme-sphere.com/demo-placeholders/smartmag/5.jpg 1944w" /></a>			
			<h2><a href="https://smartmag.theme-sphere.com/fitness/top-4-composition-tips-for-better-fashion-photography/">Top 4 Composition Tips for Better Fashion Photography</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-01-22T17:27:08+00:00">Jan  22, 2021</time>			
</article>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/post-multi-page-slideshow/" title="10 New Designs, Design Firms Team Up to Launch This May"><img width="377" height="377" src="http://theme-sphere.com/demo-placeholders/smartmag/13.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="10 New Designs, Design Firms Team Up to Launch This May" srcset="http://theme-sphere.com/demo-placeholders/smartmag/13.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/13.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/13.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/13.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/13.jpg 1200w" /></a>			
			<h2><a href="https://smartmag.theme-sphere.com/fitness/post-multi-page-slideshow/">10 New Designs, Design Firms Team Up to Launch This May</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-01-22T17:26:46+00:00">Jan  22, 2021</time>			
</article>		
		</section>
					<h4>New Workouts</h4>					
					<section data-id="24" data-block="{&quot;id&quot;:&quot;grid&quot;,&quot;props&quot;:{&quot;cat_labels&quot;:&quot;1&quot;,&quot;cat_labels_pos&quot;:&quot;bot-left&quot;,&quot;reviews&quot;:&quot;stars&quot;,&quot;post_formats_pos&quot;:&quot;center&quot;,&quot;load_more_style&quot;:&quot;b&quot;,&quot;meta_above&quot;:[],&quot;meta_below&quot;:[&quot;author&quot;,&quot;date&quot;],&quot;media_ratio&quot;:&quot;3-2&quot;,&quot;media_ratio_custom&quot;:&quot;1.68&quot;,&quot;read_more&quot;:&quot;none&quot;,&quot;content_center&quot;:0,&quot;posts&quot;:6,&quot;pagination&quot;:&quot;1&quot;,&quot;pagination_type&quot;:&quot;load-more&quot;,&quot;space_below&quot;:&quot;none&quot;,&quot;title_lines&quot;:&quot;2&quot;,&quot;excerpt_length&quot;:13,&quot;container_width&quot;:66,&quot;terms&quot;:[&quot;569&quot;],&quot;query_type&quot;:&quot;custom&quot;,&quot;sort_days&quot;:null,&quot;carousel_dots&quot;:null,&quot;is_sc_call&quot;:true,&quot;meta_items_default&quot;:true}}">
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/the-travel-restrictions-in-place-in-every-country-in-europe/" title="The Travel Restrictions in Place in Every Country in Europe"><img width="377" height="251" src="http://theme-sphere.com/demo-placeholders/smartmag/11.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="The Travel Restrictions in Place in Every Country in Europe" srcset="http://theme-sphere.com/demo-placeholders/smartmag/11.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/11.jpg 300w, http://theme-sphere.com/demo-placeholders/smartmag/11.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/11.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/11.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/11.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/11.jpg 150w, http://theme-sphere.com/demo-placeholders/smartmag/11.jpg 1200w" /></a>			
				<a href="https://smartmag.theme-sphere.com/fitness/category/example-1/" rel="category">Fitness</a>
			<h2><a href="https://smartmag.theme-sphere.com/fitness/the-travel-restrictions-in-place-in-every-country-in-europe/">The Travel Restrictions in Place in Every Country in Europe</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-01-22T17:25:14+00:00">Jan  22, 2021</time>			
					<p>To understand the new smart watched and other pro devices of recent focus,&hellip;</p>
</article>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/paris-fashion-week-2021-carries-on-despite-corona/" title="Paris Fashion Week 2021 Carries On Despite Corona"><img width="377" height="251" src="http://theme-sphere.com/demo-placeholders/smartmag/14.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="Paris Fashion Week 2021 Carries On Despite Corona" srcset="http://theme-sphere.com/demo-placeholders/smartmag/14.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/14.jpg 300w, http://theme-sphere.com/demo-placeholders/smartmag/14.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/14.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/14.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/14.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/14.jpg 150w, http://theme-sphere.com/demo-placeholders/smartmag/14.jpg 1200w" /></a>			
				<a href="https://smartmag.theme-sphere.com/fitness/category/example-2/" rel="category">Health</a>
			<h2><a href="https://smartmag.theme-sphere.com/fitness/paris-fashion-week-2021-carries-on-despite-corona/">Paris Fashion Week 2021 Carries On Despite Corona</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-01-22T17:24:04+00:00">Jan  22, 2021</time>			
					<p>To understand the new smart watched and other pro devices of recent focus,&hellip;</p>
</article>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/summer-ize-your-home-decor-with-these-simple-steps/" title="Summer-ize Your Home Decor With These Simple Steps"><img width="377" height="251" src="http://theme-sphere.com/demo-placeholders/smartmag/19.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="Summer-ize Your Home Decor With These Simple Steps" srcset="http://theme-sphere.com/demo-placeholders/smartmag/19.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/19.jpg 300w, http://theme-sphere.com/demo-placeholders/smartmag/19.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/19.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/19.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/19.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/19.jpg 150w, http://theme-sphere.com/demo-placeholders/smartmag/19.jpg 1200w" /></a>			
				<a href="https://smartmag.theme-sphere.com/fitness/category/example-4/" rel="category">Nutrition</a>
			<h2><a href="https://smartmag.theme-sphere.com/fitness/summer-ize-your-home-decor-with-these-simple-steps/">Summer-ize Your Home Decor With These Simple Steps</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-01-22T17:17:21+00:00">Jan  22, 2021</time>			
					<p>To understand the new smart watched and other pro devices of recent focus,&hellip;</p>
</article>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/releasing-this-summer-women-who-travel-podcast/" title="Releasing This Summer: Women Who Travel Podcast"><img width="377" height="251" src="http://theme-sphere.com/demo-placeholders/smartmag/18.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="Releasing This Summer: Women Who Travel Podcast" srcset="http://theme-sphere.com/demo-placeholders/smartmag/18.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/18.jpg 300w, http://theme-sphere.com/demo-placeholders/smartmag/18.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/18.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/18.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/18.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/18.jpg 150w, http://theme-sphere.com/demo-placeholders/smartmag/18.jpg 1200w" /></a>			
				<a href="https://smartmag.theme-sphere.com/fitness/category/example-1/" rel="category">Fitness</a>
			<h2><a href="https://smartmag.theme-sphere.com/fitness/releasing-this-summer-women-who-travel-podcast/">Releasing This Summer: Women Who Travel Podcast</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-01-22T17:12:14+00:00">Jan  22, 2021</time>			
					<p>To understand the new smart watched and other pro devices of recent focus,&hellip;</p>
</article>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/season-less-fashion-trends-are-now-reflecting-our-lifestyles/" title="Season-less Fashion Trends are Now Reflecting Our Lifestyles"><img width="377" height="251" src="http://theme-sphere.com/demo-placeholders/smartmag/17.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="Season-less Fashion Trends are Now Reflecting Our Lifestyles" srcset="http://theme-sphere.com/demo-placeholders/smartmag/17.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/17.jpg 300w, http://theme-sphere.com/demo-placeholders/smartmag/17.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/17.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/17.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/17.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/17.jpg 150w, http://theme-sphere.com/demo-placeholders/smartmag/17.jpg 1200w" /></a>			
				<a href="https://smartmag.theme-sphere.com/fitness/category/example-2/" rel="category">Health</a>
			<h2><a href="https://smartmag.theme-sphere.com/fitness/season-less-fashion-trends-are-now-reflecting-our-lifestyles/">Season-less Fashion Trends are Now Reflecting Our Lifestyles</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-01-19T17:30:19+00:00">Jan  19, 2021</time>			
					<p>To understand the new smart watched and other pro devices of recent focus,&hellip;</p>
</article>					
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/windows-10-to-be-retired-in-2025-as-new-os-unveils/" title="Windows 10 To Be Retired in 2025, As New OS Unveils"><img width="377" height="251" src="http://theme-sphere.com/demo-placeholders/smartmag/21.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="Windows 10 To Be Retired in 2025, As New OS Unveils" srcset="http://theme-sphere.com/demo-placeholders/smartmag/21.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/21.jpg 300w, http://theme-sphere.com/demo-placeholders/smartmag/21.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/21.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/21.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/21.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/21.jpg 150w, http://theme-sphere.com/demo-placeholders/smartmag/21.jpg 1200w" /></a>			
				<a href="https://smartmag.theme-sphere.com/fitness/category/example-1/" rel="category">Fitness</a>
			<h2><a href="https://smartmag.theme-sphere.com/fitness/windows-10-to-be-retired-in-2025-as-new-os-unveils/">Windows 10 To Be Retired in 2025, As New OS Unveils</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-01-18T10:39:36+00:00">Jan  18, 2021</time>			
					<p>To understand the new smart watched and other pro devices of recent focus,&hellip;</p>
</article>		
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					<h4>Featured Videos</h4>					
					<section data-id="25">
<article>
			<a href="https://smartmag.theme-sphere.com/fitness/austrians-dine-out-again-after-virus-lockdown/" title="Austrians Dine Out Again After Virus Lockdown"><img width="742" height="417" src="http://theme-sphere.com/demo-placeholders/smartmag/29.jpg" alt="" loading="lazy" sizes="(max-width: 742px) 100vw, 742px" title="Austrians Dine Out Again After Virus Lockdown" srcset="http://theme-sphere.com/demo-placeholders/smartmag/29.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/29.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/29.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/29.jpg 2048w, http://theme-sphere.com/demo-placeholders/smartmag/29.jpg 1200w" /></a>			
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</article>
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			<a href="https://smartmag.theme-sphere.com/fitness/zendaya-happy-for-her-stance-against-2015-remarks-on-her-hairstyle/" title="Zendaya Happy for Her Stance Against 2015 Remarks on Her Hairstyle"><img width="377" height="283" src="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg" alt="" loading="lazy" sizes="(max-width: 377px) 100vw, 377px" title="Zendaya Happy for Her Stance Against 2015 Remarks on Her Hairstyle" srcset="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg 450w, http://theme-sphere.com/demo-placeholders/smartmag/3.jpg 1024w, http://theme-sphere.com/demo-placeholders/smartmag/3.jpg 768w, http://theme-sphere.com/demo-placeholders/smartmag/3.jpg 1536w, http://theme-sphere.com/demo-placeholders/smartmag/3.jpg 1200w, http://theme-sphere.com/demo-placeholders/smartmag/3.jpg 2028w" /></a>			
			<h2><a href="https://smartmag.theme-sphere.com/fitness/zendaya-happy-for-her-stance-against-2015-remarks-on-her-hairstyle/">Zendaya Happy for Her Stance Against 2015 Remarks on Her Hairstyle</a></h2>By <a href="https://smartmag.theme-sphere.com/fitness/author/admin/" title="Posts by Shane Doe" rel="author">Shane Doe</a><time datetime="2021-01-14T16:25:00+00:00">Jan  14, 2021</time>			
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		<title><![CDATA[Best Creatine Supplements Reviewed: Products Comparison]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/review-post-percent/</link>
		<pubDate>Thu, 14 Jan 2021 15:53:28 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/review-post-percent/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watched and other pro devices of recent focus, we should look to Silicon Valley and the quantified movement.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Apple's Watch records exercise, tracks our moves throughout the day, checks the amount of time we are stood up and reminds us to get up and move around if we have been sat for too long - let's not forget Tim Cooks "sitting is the new coolness" line.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator is-style-wide"/>
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<!-- wp:columns -->
<div class="wp-block-columns"><!-- wp:column -->
<div class="wp-block-column"><!-- wp:paragraph -->
<p><strong>What we like</strong>:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Angled second screen is quite useful.</li><li>Durability is top notch.</li><li>Better dual-screen software.</li><li>Powerful hardware features.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:column -->

<!-- wp:column -->
<div class="wp-block-column"><!-- wp:paragraph -->
<p><strong>What we dislike</strong>:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Less battery life than other options.</li><li>Keyboard and trackpad are flimsy.</li><li>No native dual-screen support.</li><li>Weighs more than average.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:column --></div>
<!-- /wp:columns -->

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<hr class="wp-block-separator is-style-wide"/>
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<p>It achieves this by means of an accelerometer, a heart rate sensor and GPS. There are already many smartwatches on the market such as the Pebble and Apple. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>As you're tapping, scrolling, and swiping on your phone, you probably don't give much thought to the fact that your apps are consuming electricity - just that they're chipping away at your battery life.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It's engaging. It's <strong>hopeful</strong>. It pushes the plot forward.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="https://smartmag.theme-sphere.com/tech-1/wp-admin/post.php?post=282&amp;action=edit#">Journey towards Design Perfection with Google Studio</a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":863,"sizeSlug":"large","linkDestination":"none"} -->
<figure class="wp-block-image alignwide size-large"><a href="#"><img src="https://smartmag.theme-sphere.com/tech-1/wp-content/uploads/sites/7/2021/01/hugo-barbosa-AZ1dAHLnYFc-unsplash-1-768x1024.jpg" alt="" class="wp-image-863"/></a><figcaption>MacBook photo. Copyright <a href="#">Apple, Inc</a>.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li><strong>Take a social media hiatus.</strong>&nbsp;According to a recent survey from everyday health, why not dial that back for the holidays?</li><li><strong>Stick to your new routine.</strong>&nbsp;It's tempting to shake up your typical schedule when the holidays come around, but women's health expert.</li><li><strong>Be intentional about fitness.</strong>&nbsp;If working out is a de-stressor for you 365 day.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Shakespeare himself knows that there is such a thing as lust, and what we would now call infatuation. He's no fool. People who exhibit the perfectionism are fearful of failure.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>38</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 15:53:28]]></wp:post_date>
		<wp:post_date_gmt><![CDATA[2021-01-14 15:53:28]]></wp:post_date_gmt>
		<wp:post_modified><![CDATA[2021-11-20 16:04:00]]></wp:post_modified>
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		<wp:meta_value><![CDATA[Having not yet visited Sector 10, follow these steps for a free upgrade.]]></wp:meta_value>
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		<wp:meta_value><![CDATA[Samsung Demo Phone]]></wp:meta_value>
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		<wp:meta_value><![CDATA[The Samsung Demo Phone currently tops our rank of the greatest Samsung phones available, beating even the pricier iPhone Ultra Max Mega.

So unsurprisingly this is an absolutely fantastic phone. The design isn't massively changed from the previous generation, but most other elements have been upgraded. This is what we call a big boost.]]></wp:meta_value>
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		<wp:meta_value><![CDATA[8]]></wp:meta_value>
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		<wp:meta_value><![CDATA[Battery Life]]></wp:meta_value>
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		<wp:meta_key><![CDATA[_bunyad_criteria_rating_5]]></wp:meta_key>
		<wp:meta_value><![CDATA[6.4]]></wp:meta_value>
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		<wp:meta_value><![CDATA[mercedes-lead-designer-talks-to-euronews-on-the-future-2-copy]]></wp:meta_value>
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		<wp:meta_value><![CDATA[a:3:{s:5:"votes";a:2:{i:1615231201;a:1:{i:0;d:9.7;}i:1657949001;a:1:{i:0;d:9.1;}}s:7:"overall";d:9.399999999999999;s:5:"count";i:2;}]]></wp:meta_value>
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		<wp:meta_key><![CDATA[_yoast_wpseo_primary_category]]></wp:meta_key>
		<wp:meta_value><![CDATA[566]]></wp:meta_value>
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		<wp:meta_value><![CDATA[3852]]></wp:meta_value>
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		<title><![CDATA[How to Change up Your Workout Routine for Fall]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/how-to-change-up-your-workout-routine-for-fall/</link>
		<pubDate>Thu, 14 Jan 2021 15:54:08 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/how-to-change-up-your-workout-routine-for-fall/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>158</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 15:54:08]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:59]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Real Safety Risks No One Will Tell You About?]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/real-safety-risks-no-one-will-tell-you-about/</link>
		<pubDate>Thu, 14 Jan 2021 15:52:35 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/real-safety-risks-no-one-will-tell-you-about/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Study: Drink Coffee to Improve Muscle Glycogen Recovery]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/study-drink-coffee-to-improve-muscle-glycogen-recovery/</link>
		<pubDate>Thu, 14 Jan 2021 15:55:48 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/study-drink-coffee-to-improve-muscle-glycogen-recovery/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>162</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 15:55:48]]></wp:post_date>
		<wp:post_date_gmt><![CDATA[2021-01-14 15:55:48]]></wp:post_date_gmt>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[What to Eat Before a Morning Workout: Weight Loss & More]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/what-to-eat-before-a-morning-workout-weight-loss-more/</link>
		<pubDate>Thu, 14 Jan 2021 15:55:52 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/what-to-eat-before-a-morning-workout-weight-loss-more/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

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<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[What You Should Have As Part Of Post-Workout Nutrition]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/what-you-should-have-as-part-of-post-workout-nutrition/</link>
		<pubDate>Thu, 14 Jan 2021 15:55:55 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/what-you-should-have-as-part-of-post-workout-nutrition/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

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<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
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<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>164</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 15:55:55]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:58]]></wp:post_modified>
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										<category domain="category" nicename="fitness-updates"><![CDATA[Fitness Updates]]></category>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[How Long After Eating You Can Work Out, According to Experts]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/post-format-video/</link>
		<pubDate>Thu, 14 Jan 2021 14:14:26 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/post-format-video/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>196</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 14:14:26]]></wp:post_date>
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										<category domain="category" nicename="fitness-updates"><![CDATA[Fitness Updates]]></category>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[This 20-Minute At-Home Routine Will Make You Sweat]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/this-20-minute-at-home-routine-will-make-you-sweat/</link>
		<pubDate>Thu, 14 Jan 2021 16:01:29 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/this-20-minute-at-home-routine-will-make-you-sweat/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>216</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 16:01:29]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:58]]></wp:post_modified>
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										<category domain="category" nicename="example-1"><![CDATA[Fitness]]></category>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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					<item>
		<title><![CDATA[Typography Elements]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/typography-post-elements/</link>
		<pubDate>Fri, 15 Jan 2021 11:45:26 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/typography-post-elements/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>This page shows typography and text related elements of the posts and pages in the default WordPress editor. You can see other elements in the <a href="https://smartmag.theme-sphere.com/good-news/welcome-to-the-future-of-wordpress-with-gutenberg/" target="_blank" rel="noreferrer noopener"><strong>Gutenberg Styles</strong></a> post.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Exercitation photo booth stumptown tote bag Banksy, elit small batch freegan sed. Craft beer elit seitan <a href="#">exercitation</a>, photo booth et 8-bit kale chips proident chillwave deep v laborum.</p>
<!-- /wp:paragraph -->

<!-- wp:separator {"className":"is-style-wide"} -->
<hr class="wp-block-separator is-style-wide"/>
<!-- /wp:separator -->

<!-- wp:paragraph -->
<p><strong>1. Default Pullquote</strong></p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>Only a quarter of young adults are financially literate. You don't want to overwhelm them with terrible advice.</p><cite>James Matthews</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>The normal pullquote style is available only with the Gutenberg Editor.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>2. Pullquotes Modern</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The modern quote is available both in the classic and Gutenberg editor. In Gutenberg editor, it's available as the Large style variant while in the classic editor, it's available under More Styles as Modern Quote.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote {"className":"is-style-modern"} -->
<figure class="wp-block-pullquote is-style-modern"><blockquote><p>People think focus means saying yes to the thing you've got to focus on. But that's not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully.</p><cite>Shane Doe</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p><strong>3. Pullquotes Colored</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>You can use any of the color options on both background and text color with this option in Gutenberg.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote {"customMainColor":"#f78da7","className":"has-background is-style-solid-color"} -->
<figure class="wp-block-pullquote has-background is-style-solid-color" style="background-color:#f78da7"><blockquote><p>Only a quarter of young adults are financially literate. You don't want to overwhelm them with terrible advice.</p><cite><span class="has-inline-color has-black-color">Shane Doe</span></cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p><strong>4. Blockquote Default</strong></p>
<!-- /wp:paragraph -->

<!-- wp:quote -->
<blockquote class="wp-block-quote"><p>People think focus means saying yes to the thing you've got to focus on. But that's not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully.</p><cite>Shane Doe</cite></blockquote>
<!-- /wp:quote -->

<!-- wp:paragraph -->
<p><strong>5. Blockquote Large</strong></p>
<!-- /wp:paragraph -->

<!-- wp:quote {"className":"is-style-large"} -->
<blockquote class="wp-block-quote is-style-large"><p>People think focus means saying yes to the thing you've got to focus on. But that's not what it means at all. </p></blockquote>
<!-- /wp:quote -->

<!-- wp:paragraph -->
<p>Tonx cray commodo, exercitation you probably haven't heard of them beard cred. Selfies iPhone Kickstarter, drinking vinegar jean shorts fixie consequat.</p>
<!-- /wp:paragraph -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:pullquote {"align":"right"} -->
<figure class="wp-block-pullquote alignright"><blockquote><p>Here's a right-aligned pullquote to  show  something from the article.</p><cite>Shane Doe</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p><strong>Pullquote aligned right</strong>. Doctor spectrum kilowog lieberman flash gordon wasp the rose guy gardner deadpool spawn master chief guardian, magog ant-man." Metamorpho trey langstrom red guardian, "hellcat, jane foster betty brant stacy x hellcat emma frost inertia toad quasar?" Deadpool, "fancy dan crimson crusader, carnage white queen hyperion." </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Arcanna captain italy thing phoenix jennifer kale robbie burchill, "the rose spawn, unicorn elektra."</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Normal Lists</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Exercitation photo booth stumptown tote bag Banksy, elit small batch freegan sed. Craft beer elit seitan&nbsp;<a href="#">exercitation</a>, photo booth et 8-bit kale chips proident chillwave deep v laborum.</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Aliquam erat volutpat</li><li>Exercitation photo booth stumptown tote bag Banksy</li><li>Tempor duis single-origin coffee</li><li>Magnis dis parturient montes</li></ul>
<!-- /wp:list -->

<!-- wp:heading -->
<h2>Numbered Lists</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Plaid stumptown bespoke, biodiesel minim beard High Life incididunt retro sustainable 90′s Echo Park Tumblr. Photo booth et 8-bit kale chips proident chillwave deep v laborum.</p>
<!-- /wp:paragraph -->

<!-- wp:list {"ordered":true} -->
<ol><li>Aliquam erat volutpat</li><li>Exercitation photo booth stumptown tote bag Banksy</li><li>Tempor duis single-origin coffee</li><li>Magnis dis parturient montes</li></ol>
<!-- /wp:list -->

<!-- wp:heading {"level":1} -->
<h1>Heading 1</h1>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Meh synth Schlitz, tempor duis single-origin coffee ea next level ethnic fingerstache fanny pack nostrud.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Heading 2</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa.</p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":3} -->
<h3>Heading 3</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa.</p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":4} -->
<h4>Heading 4</h4>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Exercitation photo booth stumptown tote bag Banksy, elit small batch freegan sed.</p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":5} -->
<h5>Heading 5</h5>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Photo booth anim 8-bit hella, PBR 3 wolf moon beard Helvetica.</p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":6} -->
<h6>Heading 6</h6>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Meh synth Schlitz, tempor duis single-origin coffee ea next level ethnic fingerstache fanny pack nostrud.</p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":3} -->
<h3>Common Basic Styles</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Exercitation photo&nbsp;<strong>bold text</strong>&nbsp;tote bag&nbsp;<em>the italics</em>, elit small&nbsp;colored&nbsp;sed.&nbsp;<a href="#">A link here</a>&nbsp;elit seitan&nbsp;<a href="#">exercitation</a>, photo&nbsp;<del>strikethrough</del>&nbsp;et 8-bit kale inline code:&nbsp;<code>strip_tags()</code>&nbsp;and moving on.</p>
<!-- /wp:paragraph -->

<!-- wp:preformatted -->
<pre class="wp-block-preformatted">function code_sample($text) { 
    $text = compute_sample($text);
    return $text; 
}</pre>
<!-- /wp:preformatted -->

<!-- wp:paragraph {"dropCap":true} -->
<p class="has-drop-cap">Drop caps example here. Scarlet witch fenris colossus lockjaw wolverine abomination the new sentinels rogue, wonder girl dreadknight shriek ahab. Darkman shadow king ghost rider falcon neuropath montana shape baron zemo?</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Looking for more styles and elements? See <a href="https://smartmag.theme-sphere.com/good-news/welcome-to-the-future-of-wordpress-with-gutenberg/" target="_blank" rel="noreferrer noopener"><strong>Gutenberg Styles</strong></a> post.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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							</item>
					<item>
		<title><![CDATA[Get In Touch]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/get-in-touch/</link>
		<pubDate>Sun, 17 Jan 2021 11:50:11 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/get-in-touch/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>Lorem Ipsum Press is licensed by <a rel="noopener" href="#" target="_blank">Bionetwork Ltd.</a> Our office is located within the company's building.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Address:</strong> Lorem 15 Str., 4844, Ipsum, State, UK<br><strong>Phone:</strong> +30-2106019311</p>
<!-- /wp:paragraph -->

<!-- wp:separator {"className":"is-style-wide"} -->
<hr class="wp-block-separator is-style-wide"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Contact Form</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>This example form is built using our Contact Form 7 integration.</p>
<!-- /wp:paragraph -->

<!-- wp:contact-form-7/contact-form-selector {"id":567,"title":"Contact Form Example"} -->
<div class="wp-block-contact-form-7-contact-form-selector">[contact-form-7 id="567" title="Contact Form Example"]</div>
<!-- /wp:contact-form-7/contact-form-selector -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
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		<wp:post_date><![CDATA[2021-01-17 11:50:11]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-03-21 11:42:39]]></wp:post_modified>
		<wp:post_modified_gmt><![CDATA[2021-03-21 11:42:39]]></wp:post_modified_gmt>
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		<title><![CDATA[Our Authors]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/our-authors/</link>
		<pubDate>Sun, 17 Jan 2021 11:58:11 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/our-authors/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>Here's a list of all of our authors.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>571</wp:post_id>
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					<item>
		<title><![CDATA[Default Kit]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/?elementor_library=default-kit-2</link>
		<pubDate>Thu, 28 Jan 2021 16:46:39 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/?elementor_library=default-kit-2</guid>
		<description></description>
		<content:encoded><![CDATA[]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>801</wp:post_id>
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					<item>
		<title><![CDATA[SmartMag Kit]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/?elementor_library=smartmag-kit</link>
		<pubDate>Thu, 28 Jan 2021 16:46:39 +0000</pubDate>
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		<title><![CDATA[These 60-Second Workouts Can Add Years to Your Life]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/these-60-second-workouts-can-add-years-to-your-life/</link>
		<pubDate>Thu, 14 Jan 2021 16:02:51 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/these-60-second-workouts-can-add-years-to-your-life/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>2868</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 16:02:51]]></wp:post_date>
		<wp:post_date_gmt><![CDATA[2021-01-14 16:02:51]]></wp:post_date_gmt>
		<wp:post_modified><![CDATA[2021-11-20 19:03:58]]></wp:post_modified>
		<wp:post_modified_gmt><![CDATA[2021-11-20 19:03:58]]></wp:post_modified_gmt>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Nutrition Tips to Control Your Blood Sugar Levels]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/post-format-audio/</link>
		<pubDate>Thu, 14 Jan 2021 01:49:53 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/post-format-audio/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>3040</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 01:49:53]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:04:00]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Best 10K Race Training Plan: Week 4 Workout and Nutrition]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/post-format-video-3/</link>
		<pubDate>Thu, 14 Jan 2021 14:13:36 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/post-format-video-3/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>3049</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 14:13:36]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:59]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Weight Loss: 5 Diet Tips For A Better Workout Session]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/post-format-video-2/</link>
		<pubDate>Thu, 14 Jan 2021 14:12:08 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/post-format-video-2/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

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<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

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<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Fitness-Top]]></title>
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		<pubDate>Sat, 20 Nov 2021 16:52:58 +0000</pubDate>
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		<title><![CDATA[fitness-muscle-logo-mob@2x]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/fitness-muscle-logo-mob2x/</link>
		<pubDate>Sat, 20 Nov 2021 19:13:32 +0000</pubDate>
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		<title><![CDATA[Five Great Workouts to Help You Stay Fit Through Christmas]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/example-post/</link>
		<pubDate>Sat, 16 Jan 2021 17:15:49 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
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		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

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<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<wp:meta_value><![CDATA[Having not yet visited Sector 10, follow these steps for a free upgrade.]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Review: How To Pick The Right Sock For Every Workout]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/review-post-points/</link>
		<pubDate>Fri, 15 Jan 2021 16:17:23 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/review-post-points/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watched and other pro devices of recent focus, we should look to Silicon Valley and the quantified movement.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Apple's Watch records exercise, tracks our moves throughout the day, checks the amount of time we are stood up and reminds us to get up and move around if we have been sat for too long - let's not forget Tim Cooks "sitting is the new coolness" line.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator is-style-wide"/>
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<div class="wp-block-columns"><!-- wp:column -->
<div class="wp-block-column"><!-- wp:paragraph -->
<p><strong>What we like</strong>:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Angled second screen is quite useful.</li><li>Durability is top notch.</li><li>Better dual-screen software.</li><li>Powerful hardware features.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:column -->

<!-- wp:column -->
<div class="wp-block-column"><!-- wp:paragraph -->
<p><strong>What we dislike</strong>:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Less battery life than other options.</li><li>Keyboard and trackpad are flimsy.</li><li>No native dual-screen support.</li><li>Weighs more than average.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:column --></div>
<!-- /wp:columns -->

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<hr class="wp-block-separator is-style-wide"/>
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<p>It achieves this by means of an accelerometer, a heart rate sensor and GPS. There are already many smartwatches on the market such as the Pebble and Apple. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>As you're tapping, scrolling, and swiping on your phone, you probably don't give much thought to the fact that your apps are consuming electricity - just that they're chipping away at your battery life.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It's engaging. It's <strong>hopeful</strong>. It pushes the plot forward.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="https://smartmag.theme-sphere.com/tech-1/wp-admin/post.php?post=282&amp;action=edit#">Journey towards Design Perfection with Google Studio</a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":863,"sizeSlug":"large","linkDestination":"none"} -->
<figure class="wp-block-image alignwide size-large"><a href="#"><img src="https://smartmag.theme-sphere.com/tech-1/wp-content/uploads/sites/7/2021/01/hugo-barbosa-AZ1dAHLnYFc-unsplash-1-768x1024.jpg" alt="" class="wp-image-863"/></a><figcaption>MacBook photo. Copyright <a href="#">Apple, Inc</a>.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li><strong>Take a social media hiatus.</strong>&nbsp;According to a recent survey from everyday health, why not dial that back for the holidays?</li><li><strong>Stick to your new routine.</strong>&nbsp;It's tempting to shake up your typical schedule when the holidays come around, but women's health expert.</li><li><strong>Be intentional about fitness.</strong>&nbsp;If working out is a de-stressor for you 365 day.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Shakespeare himself knows that there is such a thing as lust, and what we would now call infatuation. He's no fool. People who exhibit the perfectionism are fearful of failure.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>195</wp:post_id>
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		<wp:meta_value><![CDATA[Having not yet visited Sector 10, follow these steps for a free upgrade.]]></wp:meta_value>
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		<wp:meta_value><![CDATA[Samsung Demo Phone]]></wp:meta_value>
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		<wp:meta_key><![CDATA[_bunyad_review_verdict]]></wp:meta_key>
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		<wp:meta_key><![CDATA[_bunyad_review_verdict_text]]></wp:meta_key>
		<wp:meta_value><![CDATA[The Samsung Demo Phone currently tops our rank of the greatest Samsung phones available, beating even the pricier iPhone Ultra Max Mega.

So unsurprisingly this is an absolutely fantastic phone. The design isn't massively changed from the previous generation, but most other elements have been upgraded. This is what we call a big boost.]]></wp:meta_value>
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							</item>
					<item>
		<title><![CDATA[Build Muscle and Strength with The Fierce 5 Workout Program]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/build-muscle-and-strength-with-the-fierce-5-workout-program/</link>
		<pubDate>Thu, 14 Jan 2021 16:24:56 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/build-muscle-and-strength-with-the-fierce-5-workout-program/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>208</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 16:24:56]]></wp:post_date>
		<wp:post_date_gmt><![CDATA[2021-01-14 16:24:56]]></wp:post_date_gmt>
		<wp:post_modified><![CDATA[2021-11-20 19:03:57]]></wp:post_modified>
		<wp:post_modified_gmt><![CDATA[2021-11-20 19:03:57]]></wp:post_modified_gmt>
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		<wp:post_name><![CDATA[build-muscle-and-strength-with-the-fierce-5-workout-program]]></wp:post_name>
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										<category domain="category" nicename="top-programs"><![CDATA[Top Programs]]></category>
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		<wp:meta_value><![CDATA[Having not yet visited Sector 10, follow these steps for a free upgrade.]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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					<item>
		<title><![CDATA[Les Mills to Launch Premium Fitness Studio Solution]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/les-mills-to-launch-premium-fitness-studio-solution/</link>
		<pubDate>Thu, 14 Jan 2021 16:25:00 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/les-mills-to-launch-premium-fitness-studio-solution/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Smart Gym – A Fitness Training & Nutrition Program]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/smart-gym-a-fitness-training-nutrition-program/</link>
		<pubDate>Thu, 14 Jan 2021 16:25:05 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/smart-gym-a-fitness-training-nutrition-program/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
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		<title><![CDATA[How the Dead-Stop Push-Up Can Add Muscle]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/how-the-dead-stop-push-up-can-add-muscle/</link>
		<pubDate>Thu, 14 Jan 2021 17:48:06 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/how-the-dead-stop-push-up-can-add-muscle/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<wp:post_date><![CDATA[2021-01-14 17:48:06]]></wp:post_date>
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		<title><![CDATA[Forge Functional Strength Fast In This 3-Move Workout]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/forge-functional-strength-fast-in-this-3-move-workout/</link>
		<pubDate>Thu, 14 Jan 2021 16:04:32 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/forge-functional-strength-fast-in-this-3-move-workout/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>217</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 16:04:32]]></wp:post_date>
		<wp:post_date_gmt><![CDATA[2021-01-14 16:04:32]]></wp:post_date_gmt>
		<wp:post_modified><![CDATA[2021-11-20 19:03:57]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[How to Get Good at Exercise: The Secret is Right in Front of You]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/how-to-get-good-at-exercise-the-secret-is-right-in-front-of-you/</link>
		<pubDate>Thu, 14 Jan 2021 16:27:38 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/how-to-get-good-at-exercise-the-secret-is-right-in-front-of-you/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
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<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
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<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

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<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Want a Lean Body Throughout the Holidays? Follow This]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/want-a-lean-body-throughout-the-holidays-follow-this/</link>
		<pubDate>Fri, 15 Jan 2021 17:30:53 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/want-a-lean-body-throughout-the-holidays-follow-this/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

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<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

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<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>261</wp:post_id>
		<wp:post_date><![CDATA[2021-01-15 17:30:53]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:54]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Review: Easy Tips to Make Your Workouts More Effective]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/review-post-stars/</link>
		<pubDate>Thu, 14 Jan 2021 17:46:49 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/review-post-stars/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watched and other pro devices of recent focus, we should look to Silicon Valley and the quantified movement.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Apple's Watch records exercise, tracks our moves throughout the day, checks the amount of time we are stood up and reminds us to get up and move around if we have been sat for too long - let's not forget Tim Cooks "sitting is the new coolness" line.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-columns"><!-- wp:column -->
<div class="wp-block-column"><!-- wp:paragraph -->
<p><strong>What we like</strong>:</p>
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<ul><li>Angled second screen is quite useful.</li><li>Durability is top notch.</li><li>Better dual-screen software.</li><li>Powerful hardware features.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:column -->

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<div class="wp-block-column"><!-- wp:paragraph -->
<p><strong>What we dislike</strong>:</p>
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<ul><li>Less battery life than other options.</li><li>Keyboard and trackpad are flimsy.</li><li>No native dual-screen support.</li><li>Weighs more than average.</li></ul>
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<hr class="wp-block-separator is-style-wide"/>
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<p>It achieves this by means of an accelerometer, a heart rate sensor and GPS. There are already many smartwatches on the market such as the Pebble and Apple. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>As you're tapping, scrolling, and swiping on your phone, you probably don't give much thought to the fact that your apps are consuming electricity - just that they're chipping away at your battery life.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It's engaging. It's <strong>hopeful</strong>. It pushes the plot forward.</p>
<!-- /wp:paragraph -->

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<p><strong>Also Read</strong>: <a href="https://smartmag.theme-sphere.com/tech-1/wp-admin/post.php?post=282&amp;action=edit#">Journey towards Design Perfection with Google Studio</a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":863,"sizeSlug":"large","linkDestination":"none"} -->
<figure class="wp-block-image alignwide size-large"><a href="#"><img src="https://smartmag.theme-sphere.com/tech-1/wp-content/uploads/sites/7/2021/01/hugo-barbosa-AZ1dAHLnYFc-unsplash-1-768x1024.jpg" alt="" class="wp-image-863"/></a><figcaption>MacBook photo. Copyright <a href="#">Apple, Inc</a>.</figcaption></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

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<ul><li><strong>Take a social media hiatus.</strong>&nbsp;According to a recent survey from everyday health, why not dial that back for the holidays?</li><li><strong>Stick to your new routine.</strong>&nbsp;It's tempting to shake up your typical schedule when the holidays come around, but women's health expert.</li><li><strong>Be intentional about fitness.</strong>&nbsp;If working out is a de-stressor for you 365 day.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Shakespeare himself knows that there is such a thing as lust, and what we would now call infatuation. He's no fool. People who exhibit the perfectionism are fearful of failure.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>284</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 17:46:49]]></wp:post_date>
		<wp:post_date_gmt><![CDATA[2021-01-14 17:46:49]]></wp:post_date_gmt>
		<wp:post_modified><![CDATA[2021-11-20 15:46:36]]></wp:post_modified>
		<wp:post_modified_gmt><![CDATA[2021-11-20 15:46:36]]></wp:post_modified_gmt>
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		<title><![CDATA[What is Progressive Overload? | Progressive Overload Training]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/what-is-progressive-overload-progressive-overload-training/</link>
		<pubDate>Fri, 15 Jan 2021 14:28:41 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/what-is-progressive-overload-progressive-overload-training/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

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<hr class="wp-block-separator is-style-dots"/>
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<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>2866</wp:post_id>
		<wp:post_date><![CDATA[2021-01-15 14:28:41]]></wp:post_date>
		<wp:post_date_gmt><![CDATA[2021-01-15 14:28:41]]></wp:post_date_gmt>
		<wp:post_modified><![CDATA[2021-11-20 19:03:56]]></wp:post_modified>
		<wp:post_modified_gmt><![CDATA[2021-11-20 19:03:56]]></wp:post_modified_gmt>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Workout Essentials: Fitness Gear that You Must Have at Home]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/workout-essentials-fitness-gear-that-you-must-have-at-home/</link>
		<pubDate>Thu, 14 Jan 2021 16:03:47 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/workout-essentials-fitness-gear-that-you-must-have-at-home/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

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<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

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<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<h3>3. Overhead Press</h3>
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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
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<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
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<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
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<hr class="wp-block-separator"/>
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<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

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<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

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<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>2867</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 16:03:47]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:58]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[The 10 Best Online Workout Programs for Every Body]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/the-10-best-online-workout-programs-for-every-body/</link>
		<pubDate>Fri, 15 Jan 2021 14:28:55 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/the-10-best-online-workout-programs-for-every-body/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

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<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
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<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<h3>3. Overhead Press</h3>
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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
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<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
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<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
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<hr class="wp-block-separator"/>
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<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

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<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

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<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Best Home Workout Programs (2021) Top At-Home Fitness Plans]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/best-home-workout-programs-2021-top-at-home-fitness-plans/</link>
		<pubDate>Fri, 15 Jan 2021 14:32:37 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/best-home-workout-programs-2021-top-at-home-fitness-plans/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

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<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
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<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<h3>3. Overhead Press</h3>
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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
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<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
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<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
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<hr class="wp-block-separator"/>
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<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

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<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

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<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>2874</wp:post_id>
		<wp:post_date><![CDATA[2021-01-15 14:32:37]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:55]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Should You Take Protein During a Workout? Expert Advice]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/should-you-take-protein-during-a-workout-expert-advice/</link>
		<pubDate>Sat, 16 Jan 2021 14:33:09 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/should-you-take-protein-during-a-workout-expert-advice/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
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<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
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		<wp:post_date><![CDATA[2021-01-16 14:33:09]]></wp:post_date>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Gym-Free At-Home Holiday Workout: No Equipment Needed!]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/gym-free-at-home-holiday-workout-no-equipment-needed/</link>
		<pubDate>Thu, 14 Jan 2021 16:05:50 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/gym-free-at-home-holiday-workout-no-equipment-needed/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>2877</wp:post_id>
		<wp:post_date><![CDATA[2021-01-14 16:05:50]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:57]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Five 2012 European Weightlifting Champions Were on Steroids]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/five-2012-european-weightlifting-champions-were-on-steroids/</link>
		<pubDate>Fri, 15 Jan 2021 14:34:16 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/five-2012-european-weightlifting-champions-were-on-steroids/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
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<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<h3>3. Overhead Press</h3>
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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
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<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
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<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
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<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

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<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

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<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
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<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>2878</wp:post_id>
		<wp:post_date><![CDATA[2021-01-15 14:34:16]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:55]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Best Fitness Gift Ideas of 2021: Smart Treadmills Or, Home Gym]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/best-fitness-gift-ideas-of-2021-smart-treadmills-or-home-gym/</link>
		<pubDate>Fri, 15 Jan 2021 14:35:20 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/best-fitness-gift-ideas-of-2021-smart-treadmills-or-home-gym/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>2879</wp:post_id>
		<wp:post_date><![CDATA[2021-01-15 14:35:20]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:55]]></wp:post_modified>
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		<wp:meta_value><![CDATA[Having not yet visited Sector 10, follow these steps for a free upgrade.]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Why You Should Incorporate Weightlifting Into Your Routine]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/why-you-should-incorporate-weightlifting-into-your-routine/</link>
		<pubDate>Fri, 15 Jan 2021 14:36:24 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/why-you-should-incorporate-weightlifting-into-your-routine/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>2880</wp:post_id>
		<wp:post_date><![CDATA[2021-01-15 14:36:24]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:55]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[5 Common Weight Training Mistakes Every Newbie Must Avoid]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/5-common-weight-training-mistakes-every-newbie-must-avoid/</link>
		<pubDate>Fri, 15 Jan 2021 14:37:50 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/5-common-weight-training-mistakes-every-newbie-must-avoid/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>2884</wp:post_id>
		<wp:post_date><![CDATA[2021-01-15 14:37:50]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:54]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[4 Best Workout Supplements for Men - Workouts Magazine]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/4-best-workout-supplements-for-men-workouts-magazine/</link>
		<pubDate>Sat, 13 Mar 2021 15:46:07 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/4-best-workout-supplements-for-men-workouts-magazine/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Intensity and Insanity: The Real Life Story of Two Legend Bodybuilders]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/intensity-and-insanity-the-real-life-story-of-two-great-bodybuilders/</link>
		<pubDate>Mon, 15 Mar 2021 10:39:31 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/intensity-and-insanity-the-real-life-story-of-two-great-bodybuilders/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Aerobics Before a Weight Workout May Help Boost Muscle]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/aerobics-before-a-weight-workout-may-help-boost-muscle/</link>
		<pubDate>Mon, 18 Jan 2021 10:39:36 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/aerobics-before-a-weight-workout-may-help-boost-muscle/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>41</wp:post_id>
		<wp:post_date><![CDATA[2021-01-18 10:39:36]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:53]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[30 Min. of Exercise vs 100 Steps a Day: Which One is Better?]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/30-min-of-exercise-vs-100-steps-a-day-which-one-is-better/</link>
		<pubDate>Fri, 22 Jan 2021 17:12:14 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/30-min-of-exercise-vs-100-steps-a-day-which-one-is-better/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

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<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

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<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
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<hr class="wp-block-separator"/>
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<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<title><![CDATA[Celebrities Who Only Use Bodyweight Workouts to Stay in Shape]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/celebrities-who-only-use-bodyweight-workouts-to-stay-in-shape/</link>
		<pubDate>Fri, 22 Jan 2021 17:25:14 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/celebrities-who-only-use-bodyweight-workouts-to-stay-in-shape/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

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<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<h3>3. Overhead Press</h3>
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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
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<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
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<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
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<hr class="wp-block-separator"/>
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<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

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<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[Good Nutrition a Vital Support to Reduce Some Cancers]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/good-nutrition-a-vital-support-to-reduce-some-cancers/</link>
		<pubDate>Fri, 22 Jan 2021 17:17:21 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/good-nutrition-a-vital-support-to-reduce-some-cancers/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
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<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
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<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
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<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

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<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
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<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
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<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

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<p>"This means that you keep burning calories even after the workout is over."</p>
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<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
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<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
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<h3>2. Incline Pushups</h3>
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<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
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<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
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<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
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<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
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<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

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<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
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<hr class="wp-block-separator"/>
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<h2>Forget Your Fears and Worries</h2>
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<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

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<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
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		<wp:post_date><![CDATA[2021-01-22 17:17:21]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:53]]></wp:post_modified>
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										<category domain="category" nicename="new-workouts"><![CDATA[New Workouts]]></category>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[How to Ease Those Sore Muscles After a Hard Workout]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/post-multi-page-slideshow/</link>
		<pubDate>Fri, 22 Jan 2021 17:26:46 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/post-multi-page-slideshow/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:image {"id":2144} -->
<figure class="wp-block-image"><img src="https://smartmag.theme-sphere.com/classic/wp-content/uploads/sites/3/2013/12/1-x1VVin4ERPmJPBhiXTft__DSC0927-1030x579.jpg" alt="1-x1VVin4ERPmJPBhiXTft__DSC0927" class="wp-image-2144"/></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>Jungfrau A. Bietschhorn</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>This region is a magnificent area with high mountain ranges, glaciers and is actually the most glaciated part of the European Alps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Visiting this area can be done relatively easy by car and if you want to go up, by train up to 3,400 metres above sea level, the highest train ride in Europe, the Jungfrau Railway is very impressive (and expensive!).</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The area is on the UNESCO World Heritage list because of its unique and wide range of flora and fauna and geological importance regarding the creating of the High Alps.</p>
<!-- /wp:paragraph -->

<!-- wp:nextpage -->
<!--nextpage-->
<!-- /wp:nextpage -->

<!-- wp:image {"id":2151} -->
<figure class="wp-block-image"><img src="https://smartmag.theme-sphere.com/classic/wp-content/uploads/sites/3/2013/12/DeathtoStock_Vday6-1030x579.jpg" alt="DeathtoStock_Vday6" class="wp-image-2151"/></figure>
<!-- /wp:image -->

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<h3>Barranca del Cobre</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Barranca del Cobre, also known as Copper Canyon, is one of the most fascinating canyons in the world.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Visiting this area can be done relatively easy by car and if you want to go up, by train up to 3,400 metres above sea level, the highest train ride in Europe, the Jungfrau Railway is very impressive (and expensive!).</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The area is on the UNESCO World Heritage list because of its unique and wide range of flora and fauna and geological importance regarding the creating of the High Alps.</p>
<!-- /wp:paragraph -->

<!-- wp:nextpage -->
<!--nextpage-->
<!-- /wp:nextpage -->

<!-- wp:image {"id":2148} -->
<figure class="wp-block-image"><img src="https://smartmag.theme-sphere.com/classic/wp-content/uploads/sites/3/2013/12/323207352_99cfa642d7_o-1030x579.jpg" alt="323207352_99cfa642d7_o" class="wp-image-2148"/></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>The Arc de Triomphe</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>The Jungfrau-Aletsch-Bietschhorn region is a magnificent area with high mountain ranges, glaciers and is actually the most glaciated part of the European Alps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Visiting this area can be done relatively easy by car and if you want to go up, by train up to 3,400 metres above sea level, the highest train ride in Europe, the Jungfrau Railway is very impressive (and expensive!).</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The area is on the UNESCO World Heritage list because of its unique and wide range of flora and fauna and geological importance regarding the creating of the High Alps.</p>
<!-- /wp:paragraph -->

<!-- wp:nextpage -->
<!--nextpage-->
<!-- /wp:nextpage -->

<!-- wp:image {"id":2147} -->
<figure class="wp-block-image"><img src="https://smartmag.theme-sphere.com/classic/wp-content/uploads/sites/3/2013/12/picjumbo.com_IMG_2565-1030x579.jpg" alt="picjumbo.com_IMG_2565" class="wp-image-2147"/></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>Palace of Versailles</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>The Jungfrau-Aletsch-Bietschhorn region is a magnificent area with high mountain ranges, glaciers and is actually the most glaciated part of the European Alps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The Palace of Versailles is a grand and expansive symbol of pre-revolution France and monarchist rule. The huge historical building is complimented by the vast and well maintained grounds.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Barranca del Cobre, also known as Copper Canyon, is one of the most fascinating canyons in the world.</p>
<!-- /wp:paragraph -->

<!-- wp:nextpage -->
<!--nextpage-->
<!-- /wp:nextpage -->

<!-- wp:image {"id":2146} -->
<figure class="wp-block-image"><img src="https://smartmag.theme-sphere.com/classic/wp-content/uploads/sites/3/2013/12/9860630876_3cf5c9b95a_k-1030x579.jpg" alt="9860630876_3cf5c9b95a_k" class="wp-image-2146"/></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>The Arc de Triomphe</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>The Jungfrau-Aletsch-Bietschhorn region is a magnificent area with high mountain ranges, glaciers and is actually the most glaciated part of the European Alps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Visiting this area can be done relatively easy by car and if you want to go up, by train up to 3,400 metres above sea level, the highest train ride in Europe, the Jungfrau Railway is very impressive (and expensive!).</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The area is on the UNESCO World Heritage list because of its unique and wide range of flora and fauna and geological importance regarding the creating of the High Alps.</p>
<!-- /wp:paragraph -->

<!-- wp:nextpage -->
<!--nextpage-->
<!-- /wp:nextpage -->

<!-- wp:image {"id":2149} -->
<figure class="wp-block-image"><img src="https://smartmag.theme-sphere.com/classic/wp-content/uploads/sites/3/2013/12/5518516077_89672604af_o-1030x579.jpg" alt="5518516077_89672604af_o" class="wp-image-2149"/></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>Palace of Versailles</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>The Jungfrau-Aletsch-Bietschhorn region is a magnificent area with high mountain ranges, glaciers and is actually the most glaciated part of the European Alps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The Palace of Versailles is a grand and expansive symbol of pre-revolution France and monarchist rule. The huge historical building is complimented by the vast and well maintained grounds.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Barranca del Cobre, also known as Copper Canyon, is one of the most fascinating canyons in the world.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>244</wp:post_id>
		<wp:post_date><![CDATA[2021-01-22 17:26:46]]></wp:post_date>
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		<wp:meta_value><![CDATA[Having not yet visited Sector 10, follow these steps for a free upgrade.]]></wp:meta_value>
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					<item>
		<title><![CDATA[How (and Why) to Do Only Two Workouts a Day]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/how-and-why-to-do-only-two-workouts-a-day/</link>
		<pubDate>Fri, 22 Jan 2021 17:24:04 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/how-and-why-to-do-only-two-workouts-a-day/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
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<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
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		<title><![CDATA[This 10-Minute Beginner-Friendly Workout Will Ignite Your Entire Body]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/this-10-minute-beginner-friendly-workout-will-ignite-your-entire-body/</link>
		<pubDate>Fri, 22 Jan 2021 17:27:08 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/this-10-minute-beginner-friendly-workout-will-ignite-your-entire-body/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>247</wp:post_id>
		<wp:post_date><![CDATA[2021-01-22 17:27:08]]></wp:post_date>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[This Full-Body Strength Workout Will Hit Every Muscle in Your Body]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/this-full-body-strength-workout-will-hit-every-muscle-in-your-body/</link>
		<pubDate>Tue, 19 Jan 2021 17:30:19 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/this-full-body-strength-workout-will-hit-every-muscle-in-your-body/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

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<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>257</wp:post_id>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[One Major Side Effect of Drinking Orange Juice, Say Experts]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/one-major-side-effect-of-drinking-orange-juice-say-experts/</link>
		<pubDate>Thu, 11 Mar 2021 17:30:46 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/one-major-side-effect-of-drinking-orange-juice-say-experts/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>259</wp:post_id>
		<wp:post_date><![CDATA[2021-03-11 17:30:46]]></wp:post_date>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:52]]></wp:post_modified>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[This 5-Minute Workout Will Strengthen Your Core Without Sit-Ups]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/this-5-minute-workout-will-strengthen-your-core-without-sit-ups/</link>
		<pubDate>Sun, 14 Mar 2021 17:30:49 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/this-5-minute-workout-will-strengthen-your-core-without-sit-ups/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[I Tried the 20-Minute Abs Workout — and it’s a Killer]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/post-format-gallery/</link>
		<pubDate>Fri, 12 Mar 2021 17:30:58 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/post-format-gallery/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:gallery {"ids":[3704,3708,3821,3853],"linkTo":"none"} -->
<figure class="wp-block-gallery columns-3 is-cropped"><ul class="blocks-gallery-grid"><li class="blocks-gallery-item"><figure><img src="http://theme-sphere.com/demo-placeholders/smartmag/22.jpg" alt="" data-id="3704" data-full-url="http://theme-sphere.com/demo-placeholders/smartmag/22.jpg" data-link="https://smartmag.theme-sphere.com/fitness/depositphotos_440322902_xl-1/" class="wp-image-3704"/></figure></li><li class="blocks-gallery-item"><figure><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" data-id="3708" data-full-url="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" data-link="https://smartmag.theme-sphere.com/fitness/nominated_t20_voonkz-1/" class="wp-image-3708"/></figure></li><li class="blocks-gallery-item"><figure><img src="http://theme-sphere.com/demo-placeholders/smartmag/10.jpg" alt="" data-id="3821" data-full-url="http://theme-sphere.com/demo-placeholders/smartmag/10.jpg" data-link="https://smartmag.theme-sphere.com/fitness/review-post-points/home-fitness-exercising-at-home-yoga-pilates-stretching-work-out-health-women-s-health-nominated_t20_kvplbx/" class="wp-image-3821"/></figure></li><li class="blocks-gallery-item"><figure><img src="http://theme-sphere.com/demo-placeholders/smartmag/17.jpg" alt="" data-id="3853" data-full-url="http://theme-sphere.com/demo-placeholders/smartmag/17.jpg" data-link="https://smartmag.theme-sphere.com/fitness/real-safety-risks-no-one-will-tell-you-about/ala-k7a9zp9ctsa-unsplash/" class="wp-image-3853"/></figure></li></ul></figure>
<!-- /wp:gallery -->

<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

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<hr class="wp-block-separator is-style-dots"/>
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<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
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		<wp:meta_value><![CDATA[<blockquote class="twitter-tweet" data-width="550" data-dnt="true"><p lang="en" dir="ltr">Sixty percent of Africans are under the age of 25. To see Africa through their eyes is to see a continent brimming with potential and opportunity: <a href="https://t.co/Sgxobv2iga">https://t.co/Sgxobv2iga</a> <a href="https://t.co/3NvQOwwTb5">pic.twitter.com/3NvQOwwTb5</a></p>&mdash; Bill Gates (@BillGates) <a href="https://twitter.com/BillGates/status/1039280494838509570?ref_src=twsrc%5Etfw">September 10, 2018</a></blockquote><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>]]></wp:meta_value>
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		<title><![CDATA[How to Return to Exercise if You've Had COVID-19]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/how-to-return-to-exercise-if-youve-had-covid-19/</link>
		<pubDate>Sun, 17 Jan 2021 17:46:00 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/how-to-return-to-exercise-if-youve-had-covid-19/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
<!-- /wp:paragraph -->

<!-- wp:pullquote -->
<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
<!-- /wp:pullquote -->

<!-- wp:paragraph -->
<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Muscle Hypertrophy in Routine</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Warmup (12 minutes)</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p><strong>Circuit 2 (4 Rounds):</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

<!-- wp:heading -->
<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
<!-- /wp:list --></div>
<!-- /wp:group -->

<!-- wp:separator {"className":"is-style-dots"} -->
<hr class="wp-block-separator is-style-dots"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3903,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>1. High Intensity Workouts</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
		<wp:post_id>280</wp:post_id>
		<wp:post_date><![CDATA[2021-01-17 17:46:00]]></wp:post_date>
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		<title><![CDATA[This Bodyweight Cardio Workout Is Quick But Sweaty]]></title>
		<link>https://smartmag.theme-sphere.com/fitness/this-bodyweight-cardio-workout-is-quick-but-sweaty/</link>
		<pubDate>Sat, 16 Jan 2021 17:46:34 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
		<guid isPermaLink="false">https://smartmag.theme-sphere.com/fitness/this-bodyweight-cardio-workout-is-quick-but-sweaty/</guid>
		<description></description>
		<content:encoded><![CDATA[<!-- wp:paragraph -->
<p>To understand the new smart watches and other pro devices of recent focus we should look to Silicon Valley and the quantified movement of the latest generation.</p>
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<p>What the studies have in common is taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.</p>
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<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
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<p>Diana was also joined on the show by her brother Jonathan Dior.</p>
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<figure class="wp-block-pullquote"><blockquote><p>The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.</p><cite>Arnold Schwarzenegger</cite></blockquote></figure>
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<p>Before you click away, disappointed that I brought up something as practical and boring as time management, hear me out. My intent is not to crush your spirits.</p>
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<h2>Muscle Hypertrophy in Routine</h2>
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<p>I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.</p>
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<p><strong>Equipment needed:</strong> Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball</p>
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<!-- wp:paragraph -->
<p>The beauty in the arm routine lies in its combination of simplicity and high volume -- familiar mass-gaining exercises done in classic superset fashion, with 14+ sets each for biceps and triceps.</p>
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<p><strong>Also Read</strong>: <a href="#"><strong>10 Workouts that Transformed the Top Athletes</strong> </a></p>
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<!-- wp:image {"align":"wide","id":3687,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/5.jpg" alt="" class="wp-image-3687"/></a><figcaption>Just another  Cozy Time of the day.</figcaption></figure>
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<p>To its detractors, love at first sight must be an illusion - the wrong term for what is simply infatuation, or a way to sugarcoat lust.</p>
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<p><strong>Warmup (12 minutes)</strong></p>
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<!-- wp:list -->
<ul><li>Jump Rope: 3-5 minutes</li><li>Band Curl: 15 reps</li><li>Band Triceps Pressdown: 15 reps</li><li>Foam Rolling on sore areas</li></ul>
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<!-- wp:paragraph -->
<p><strong>Circuit 1 (4 Rounds):</strong></p>
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<ul><li>Close-Grip Bench Press: 10, 8, 8, 6 reps</li><li>Barbell Curl: 10, 8, 8, 6 reps</li><li>Rest 60 to 90 seconds</li></ul>
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<p><strong>Circuit 2 (4 Rounds):</strong></p>
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<!-- wp:list -->
<ul><li>Bodyweight Dip: 20 reps</li><li>Seated Hammer Curl: 12 reps</li><li>Rest 30 to 45 seconds</li></ul>
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<p>Perform this cardio protocol after the above circuits and core workout, or in a separate session.</p>
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<p><strong>Directions:</strong> Alternate between sprints and rest - sprint the distance listed, then rest the amount of time it took to complete the sprint. For instance, if it took you 3 minutes to run 800 meters, rest for 3 minutes then start the working sets. If it takes <a href="#">90 seconds to run</a> the first 400-meter sprint, rest 90 seconds before the demo.</p>
<!-- /wp:paragraph -->

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<p>The truth, of course, is that many trainers have been lying to you all along.</p>
<!-- /wp:paragraph -->

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<h2>Hybrid Warriors for Alternative Days</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>It can seem even more daunting when you want to incorporate strength training and the weights sections of your gym are crowded with muscle-y guys who are grunting and throwing dumbbells on the ground.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"left","id":3909,"width":335,"height":448,"sizeSlug":"large","linkDestination":"media"} -->
<div id="attachment_93" class="wp-block-image"><figure class="alignleft size-large is-resized"><a href="http://theme-sphere.com/demo-placeholders/smartmag/7.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg" alt="" class="wp-image-3909" width="335" height="448"/></a><figcaption>At the new Yoga place.</figcaption></figure></div>
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<p>They will all come together to decide the winner of the prize, which was won last year by British menswear designer Grace Wales Bonner. The successful candidate will be given a $300,000 grant and year-long business mentorship.</p>
<!-- /wp:paragraph -->

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<p><strong>Coverage:</strong>&nbsp;<a href="https://smartmag.theme-sphere.com/zine/2017/01/08/kate-hanson-to-prepare-for-the-cafe-mocha-cup-of-coffee/#">50 Full-body Exercises for Home</a></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We like the idea of a long top over pants -&nbsp;it's nervy -&nbsp;but the combo of no straps, very long layers of ruffling and her cleavage looking smashed the latest records.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Facebook has been less active than Google on the public relations front, but has joined its lobbying efforts - going as far as hiring experienced lobbyists who know Prime Minister Scott Morrison personally.</p>
<!-- /wp:paragraph -->

<!-- wp:group {"backgroundColor":"very-light-gray"} -->
<div class="wp-block-group has-very-light-gray-background-color has-background"><!-- wp:paragraph -->
<p><strong>Here's what we know - and don't - about Tech's Novel Use.</strong></p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Joe Doe tested negative for Tech Literacy.</li><li>Shane's diagnosis could spell disaster for his campaign.</li><li>The Shane team is on guard against foreign adversaries who could exploit the lack of tech literacy.</li></ul>
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<hr class="wp-block-separator is-style-dots"/>
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<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/3.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/23.jpg" alt="" class="wp-image-3903"/></a></figure>
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<h3>1. High Intensity Workouts</h3>
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<p>HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. "HIIT is super effective because it produces something called EPOC (excess post oxygen consumption)," explains Jill Jackson, group fitness and personal trainer in St. Louis. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>"This means that you keep burning calories even after the workout is over."</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is reflected in the basic idea to Kate Ballis' photo series Beaches Above. By shooting the world from a bird's eye. Success isn't about the end result, it's about learning.</p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
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<!-- wp:image {"align":"wide","id":3904,"sizeSlug":"large","linkDestination":"media"} -->
<figure class="wp-block-image alignwide size-large"><a href="http://theme-sphere.com/demo-placeholders/smartmag/26.jpg"><img src="http://theme-sphere.com/demo-placeholders/smartmag/24.jpg" alt="" class="wp-image-3904"/></a><figcaption>A pushup variation to commit to.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>2. Incline Pushups</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Warning! You will get stares from people with this movement. However, once you get over the embarrassment and begin to see the difference this movement makes in your body, you will love it.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>By performing the weighed incline pushups, your body will <a href="#">become stronger</a>, and you will see major improvements in your other lifts. Targets a completely different way than a squat or deadlift. In those movements, the glutes are used to help the lift whereas in a hip thrust the glutes are isolated.</p>
<!-- /wp:paragraph -->

<!-- wp:image {"align":"wide","id":3905,"sizeSlug":"large","linkDestination":"none","style":{"color":{}}} -->
<figure class="wp-block-image alignwide size-large"><img src="http://theme-sphere.com/demo-placeholders/smartmag/25.jpg" alt="" class="wp-image-3905"/><figcaption>Perfect exercise to wrap the day with.</figcaption></figure>
<!-- /wp:image -->

<!-- wp:heading {"level":3} -->
<h3>3. Overhead Press</h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Looking to build beautiful sculpted shoulders and arms while working the rest of your body as well? You've got to pick this exercise right away.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Standing while performing the overhead press assists in developing your core and stabilizer muscles in your trunk.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Try this move with dumbbells first then graduate to the olympic bar. You'll be sure to get noticed for being such a badass.</p>
<!-- /wp:paragraph -->

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<hr class="wp-block-separator"/>
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<!-- wp:heading -->
<h2>Forget Your Fears and Worries</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Success isn't about the end result, it's about what you learn along the way. There were a lot of cut outs in the waists of gowns at the <a href="#">Critics' Choice Awards</a> and there were mostly chic and fun with a little peak of skin. The contrast in these stories help to highlight what we've learned:</p>
<!-- /wp:paragraph -->

<!-- wp:list -->
<ul><li>Light comes from all sorts of randomness void.</li><li>It's a blessing, but also a terrible defect sensational.</li><li>Smart phones are a&nbsp;<em>massive</em>&nbsp;energy drain.</li><li>Buy&nbsp;<strong>SmartMag</strong>&nbsp;for your successful site.</li></ul>
<!-- /wp:list -->

<!-- wp:paragraph -->
<p>The more lightweight you keep an idea,&nbsp;<em>the quicker it gets executed</em>&nbsp;and the faster you get a feel for whether or not you should continue down the same road.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We'd love to show you how to make a great living as a writer.&nbsp;Add your email&nbsp;address to the waitlist below to be the first to hear when we reopen the doors to new students.</p>
<!-- /wp:paragraph -->]]></content:encoded>
		<excerpt:encoded><![CDATA[]]></excerpt:encoded>
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		<wp:post_modified><![CDATA[2021-11-20 19:03:54]]></wp:post_modified>
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