In this episode of the VeGAINS Fitness and Nutrition Podcast, we give a comprehensive introduction to resistance training. We explain what resistance training is and how you can start with simple exercises using body weight or small weights. We discuss the key benefits, including muscle growth, bone density improvement, and enhanced mobility. The episode covers various training tools like resistance bands, dumbbells, barbells, and machines, and emphasizes the importance of having a program and sticking to it. We also talk about essential concepts such as sets, reps, progressive overload, and goal-setting. Lastly, we offer some practical tips on staying consistent, proper form, and avoiding common pitfalls. Tune in to learn how to get started on your resistance training journey even if you're a complete beginner!

Recommended Beginner Programs
Starting Strength
StrongLifts
P90X

Exercise Tracking Apps
Strong
Hevy

Chapters
00:00 Introduction to VeGAINS Podcast
00:08 What is Resistance Training?
00:39 Benefits of Resistance Training
03:41 Types of Resistance Training Equipment
12:58 Understanding Sets, Reps, and Muscle Groups
14:54 Progressive Overload Explained
18:17 Setting Goals for Resistance Training
19:55 Setting Fitness Goals
20:10 Understanding Failure and Intensity
21:11 Safety and Form in Exercises
23:55 Warm-Up and Injury Prevention
31:46 Importance of Consistency and Tracking
36:11 Recommended Beginner Programs
41:43 Realistic Expectations and Long-Term Commitment
43:01 Conclusion and Contact Information

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In this episode, we discuss different forms of exercise suitable for those new to fitness. We cover flexibility, mobility, strength training, and cardio, providing valuable insights and practical tips. They also highlight yoga, Pilates, P90X, and even exercise video games as effective ways to get started. The episode concludes with recent vegan fitness news and a discussion on homemade vegan recipes including pizza sauce and cashew mozzarella.

Chapters
00:00 Introduction to VeGAINS Fitness and Nutrition Podcast
00:22 Exploring Flexibility Exercises
04:56 Understanding Mobility and Foam Rolling
07:59 Diving into Resistance and Strength Training
12:17 Exploring Fun Cardio Alternatives
14:33 The Benefits of Circuit Training
16:25 Building a Beginner Fitness Program
18:42 Vegan Fitness News and Delicious Recipes

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What if simply strolling around your neighborhood could drastically improve your health? In this invigorating episode of the VeGAINS Fitness and Nutrition Podcast, we explore why mid-year is the perfect time to reboot your fitness goals just in time for summer. Learn about the benefits of daily walking, including "cozy cardio," a delightful and enjoyable way to get your steps in. We underscore the importance of daily movement for heart health, cardio endurance, and bone strength, while also tackling the hidden dangers of excessive sitting.

Excessive sitting may be silently sabotaging your muscle recovery, even if you're a regular gym-goer. Discover eye-opening research revealing that prolonged sitting impedes leg muscles’ ability to absorb amino acids, affecting muscle repair. We unearth the true health benefits behind the 10,000 steps a day goal, initially a marketing gimmick but now backed by science. You'll also find practical tips on tracking your steps, from pedometers to smartphone apps.

Staying active doesn’t have to be complicated, even with a sedentary job. This episode is packed with advice on how to seamlessly integrate more movement into your daily life, whether it's biking to work, taking the stairs, or using an under-desk treadmill. We introduce “exercise snacks”—short bursts of activity that add up to significant health benefits. And for our vegan listeners, we dive into protein-packed recipes and answer your burning questions about maintaining a high-protein vegan diet, even without soy. Tune in and get ready to transform your fitness and nutrition habits all year round!

Fitness Tracker Affiliate Links
Fitbit Inspire 3
Wyze Band
Oura Ring

Chapters
00:00 Introduction to VeGAINS Podcast
00:11 Shifting Focus to Fitness
00:31 Renewing Fitness Goals
00:51 Getting Started with Basic Activity
01:47 The Cozy Cardio Trend
02:49 Benefits of Walking and Standing
04:05 Risks of Excessive Sitting
10:37 Tracking Your Steps
12:23 Pedometers and Fitness Trackers
17:22 High-End Fitness Trackers
17:37 Ring-Based Fitness Trackers
17:56 Whoop Fitness Tracker Insights
18:53 General Tips for Increasing Daily Steps
23:11 Exercise Snacks: A New Approach
25:50 Vegan News and Product Reviews
27:52 Addressing Common Vegan Concerns
33:47 Connecting with the Vegan Community
34:48 Conclusion and Farewell

Protein Deficient Vegan Website

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