As part of a strategic partnership, EGYM and Life Fitness will collaborate to give users a more personalized, data-infused approach to cardio

Two fitness industry titans are doubling down on cardio-based fitness.

EGYM and Life Fitness announced an expansion of their strategic partnership centered around evolving the cardio workout experience with personalization tools. As part of the agreement, the sides will unveil an upcoming “Smart Cardio integration project.”

Set for a launch in the first half of 2024, the Smart Cardio project will blend EGYM’s fitness software with Life Fitness’ state-of-the art machines, including its Discover SE4 Console, to give users a more organized and data-infused approach to cardio. Users will get access to real-time workout data, performance tracking and personalized workout recommendations that cater to their specific goals.

“Our partnership with Life Fitness exemplifies the benefits of our digital ecosystem,” said Philipp Roesch-Schlanderer, co-founder and CEO of EGYM. “Thanks to our open platform, studio operators have full compatibility and members enjoy a seamless top cardio experience.”

EGYM is no stranger to innovative agreements. The fit tech brand partnered with Funxtion, a B2B digital fitness content platform, in 2023 to more accurately cater to an individual’s workout experience by adding personalized content to its member and training app. 

The Munich-based company raised $225 Million in growth capital this past summer in a financing round led by Affinity Partners, a global investment firm founded by Jared Kushner, the son-in-law and former advisor to Donald Trump. Mayfair Equity Partners and Bayern Kapital participated in the round as well. 

While strength training has been forecasted as an increasingly popular fitness option in the new year, Life Fitness and EGYM aren’t abandoning traditional cardio, with an emphasis on personalization. Life Fitness has an extensive reach global reach, with its products being distributed to over 250,000 fitness facilities in more than 160 countries.

“Life Fitness is committed to offering our customers the ability to personalize their equipment experience according to their unique needs,” said Dan Wille, chief product officer at Life Fitness. “We’re excited about advancing our partnership with EGYM and, through our open ecosystem, giving operators the flexibility to integrate EGYM software with our premium cardio equipment.”

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American Barbell will serve as ISSA’s exclusive equipment provider as well as the organization’s exclusive live seminar partner

The International Sports Sciences Association (ISSA) has entered into an exclusive partnership with fitness equipment manufacturer American Barbell. The agreement positions American Barbell as the exclusive provider of fitness equipment for ISSA, signaling a notable development in the realm of fitness education and equipment standards.

The partnership extends beyond equipment supply; American Barbell’s training arm, AB Athletics, will now serve as the exclusive live seminar partner for ISSA’s educational programs. These seminars are designed to incorporate practical training with theoretical education, providing ISSA members with hands-on experience using state-of-the-art fitness equipment.

American Barbell, established in 1978, has been a key player in the fitness equipment industry, known for its innovations like the Hard Chrome Olympic Barbell, Urethane Bumper Plate and the Cerakote Olympic Barbell. The company’s products are widely used across professional gyms, universities, and military bases worldwide. The partnership is expected to leverage American Barbell’s manufacturing expertise in tandem with ISSA’s educational reach.

“We are roll-up-your-sleeves people who actually train and believe in truthful fitness,” said Doug Katona, CEO of American Barbell. “ISSA is the ideal complement to helping us give back to the industry with live education that has applications for athletes, young fitness enthusiasts, and the up-and-coming athletes over 50.”

Through the collaboration, ISSA students and partners can now explore exclusive benefits, discounts and additional offerings available through American Barbell in their dedicated student portal.

“We are thrilled to align with American Barbell, solidifying them as ISSA’s official equipment partner. At ISSA, our commitment to providing valuable education for our students is unwavering,” commented Kurt Mangum II, director of strategic and business partnerships at ISSA. “AB Athletics’ live seminars are approved for ISSA continuing education credits, offering members the opportunity for hands-on learning in the United States with industry-leading American Barbell training equipment.”

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The wellness brand already sued rival Therabody and is now filing litigation against many other companies over its massage gun tech

Hyperice has filed 16 lawsuits in federal court against Sharper Image, Homedics, Ekrin Athletics and other retailers including CVS, Costco, Walgreens and Kohl’s related to the alleged infringement of Hyperice’s percussion massage technology. The relevant intellectual property, Hyperice’s U.S. Patent No. 11,857,482, claims technology dating to 2013 that’s used in products like the Hypervolt 2 and the Hypervolt Go 2 massage guns.

The new lawsuits, filed on Tuesday, come two weeks after Hyperice sued rival Therabody for allegedly infringing the same patent.

“The actions that we have taken today are one part of a larger legal strategy to protect our intellectual property rights,” said Jon Howell, general counsel at Hyperice. “We intend to take additional actions in the coming days and weeks to ensure that our innovative line of percussion massage guns is protected.”

In the lawsuits, Hyperice claims that several of the companies’ products, including the Sharper Image Powerboost line and Ekrin massage guns, infringe on Hyperice’s intellectual property. In the coming weeks, Hyperice says it intends to file additional lawsuits, up to 100 in total, against other sellers and retailers believed to have infringed on these patents. 

Earlier this month, Hyperice alleged that several of Therabody’s products, including the Theragun Elite, Theragun Pro, Theragun Prime and Theragun Sense, infringe on the same patent. 

“At Hyperice’s core, we develop innovative products and technologies to enhance recovery, performance, and longevity for consumers worldwide,” said Hyperice CEO Jim Huether. “For any company working to lead and grow a new and emerging market in the technology sector, the inventive process is extremely important. … There are hundreds of millions of dollars of massage guns sold every year in the U.S. alone, and we believe that a vast majority of these massage guns infringe this patent.”

“We will use aggressive legal actions against all infringers to reinstill credibility of the percussion market,” Huether added.

The massage gun market is substantial, valued at $542.6 million and is likely to reach over $1 billion in the coming years, according to one estimate. Intellectual property disputes in the space are common. In late 2019 and early 2020, Therabody filed patent infringement lawsuits against Hyperice and Achedaway. These lawsuits resulted in Achedaway agreeing to a cease and desist, and Hyperice agreeing to stop selling one of its massage devices. 

The post Hyperice Sues More Brands, Retailers Over Massage Gun Patent appeared first on Athletech News.

Polish powerlifter Krzysztof Wierzbicki is deadlifting unfathomably heavy again. The 110-kilogram lifter shared a video on his Instagram page on Jan. 17, 2024, wherein he pulled a monstrously heavy 510 kilograms (1,124.4 pounds) off blocks in a sumo stance while wearing lifting straps.

While Wierzbicki’s deadlift was not pulled off the floor — meaning that the range of motion from the bottom of the lift to lockout is narrowed — he did not wear a lifting belt. You read that right: Wierzbicki locked out a 510-kilogram deadlift off blocks without any equipment other than lifting straps. Check it out below:

[Related: Brian Le (66KG) Raw Deadlifts 12.5 Kilograms Over the IPF World Record In Training]

Given that Wierzbicki has pulled the heaviest deadlift ever seen on camera — a 502.5-kilogram (1,107.8-pound) sumo pull in April 2022 — it should not come as a surprise that he is continuing to add weight to the barbell.

However, adding 7.5 kilograms (16.5 pounds) in the context of the heaviest-ever-seen deadlift is surprising. To contextualize, it can’t be contextualized. That range was unfathomable, as it was uncharted territory since no human had ever done it. Wierzbicki just almost (read: off blocks) did it.

For reference, below is the video of that 502-kilogram effort:

[Related: Amanda Lawrence (84KG) Squats a 250.5-Kilogram Raw Double]

Wierzbicki did not share his body weight at the time of this remarkable 510-kilogram block-pull. He does, however, appear more muscular than his previous deadlift PR, though camera angles can be deceiving. The 510-kilogram block pull was 4.64 times his 110-kilogram competition body weight.

The closest comparison to this pull is less likely to be found in competitive powerlifting and more likely to be found in the world of competitive strongman. The partial deadlifts performed in strongman are at similar weights; the current Hummer tire deadlift is 549 kilograms (1,210 pounds), locked out by 2020 World’s Strongest Man Oleksii Novikov of Ukraine at the 2022 Shaw Classic.

However, the similarities of Novikov’s record lift more or less end at the weight. Novikov pulled in an equipped conventional stance rather than a nearly raw (straps) sumo stance, and rather than weight plates on the barbell, there were giant treaded wheels intended for a gas-guzzling SUV.

Rauno Heinla holds the all-time 18-inch deadlift world record at 540 kilograms (1,190.5 pounds), scored at the 2023 Tartu Rammumees ja Rammunaine contest in Tartu, Estonia. Similar to Novikov’s lift, Heinla’s was performed in a conventional stance, though only with lifting straps and a weight belt, but with weight plates the size of Vauvillian bicycle wheels.

Wierzbicki is more or less in a league of his own, forging a path into the realm of what is humanly possible with a barbell off the ground. Onlookers can assume Wierzbicki either has the capacity to add more weight to the barbell, eventually remove the blocks, or both.

Featured image: @mr.deadlift on Instagram

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Curious about what constitutes a “big” forearm? 

Our comprehensive guide dives into the intricacies of forearm size, revealing surprising factors that shape these muscles.

Discover the percentile-based average sizes for both men and women, and the real impact of forearm strength on your overall fitness.

What Are Considered Big Forearms?

For men, a forearm circumference exceeding 14 inches is typically regarded as large (the average is 12.2).

In contrast, women with forearms measuring over 10.5 inches fall (the average is 10.3) into the same category.

These measurements, however, are not set in stone. They’re influenced by factors like height, body composition, and overall muscular development.

Factors Influencing Size

Forearm size is shaped by a blend of genetic, environmental, and lifestyle factors. Genetics play a foundational role, determining muscle composition and potential for growth. However, environment and lifestyle choices can significantly influence this natural blueprint. Regular strength training and specific forearm exercises can markedly increase muscle size.

Conversely, a sedentary lifestyle or lack of targeted exercise can lead to less pronounced forearm development. Nutrition also plays a crucial role; a balanced diet fuels muscle growth and repair.

A Word on Forearm Anatomy

The Forearms consist of two primary bones: the radius and the ulna. These bones support a symphony of muscles divided into two groups: the flexors and the extenders.

The flexors, residing on the palm side, are responsible for curling fingers and bending the wrist towards the forearm. The extenders, on the back of the forearm, facilitate straightening the fingers and wrist.

This musculoskeletal harmony allows for an array of movements, from gripping a barbell to executing a perfect pull-up. Understanding this anatomy is crucial for targeted training and injury prevention.

The Importance of Size and Strength

In the context of overall fitness, forearm size and strength play pivotal roles. Strong forearms enhance grip strength, which is fundamental in Crossfit and weightlifting. A firm grip translates to better control and efficiency in exercises like deadlifts, rows, and kettlebell swings.

Moreover, forearm strength contributes to wrist stability and health. This is vital not only in lifting weights but also in everyday activities. Neglecting forearm development can lead to imbalances and potential injuries.

Average Forearm Size For Men

PercentileCentimetersInches1ST26.310.352ND26.710.513RD2710.635TH27.510.8310TH28.311.1415TH28.811.3420TH29.111.4625TH29.511.6130TH29.811.7335TH30.111.8540TH30.411.9745TH30.712.0950TH3112.255TH31.212.2860TH31.512.465TH31.812.5270TH32.112.6475TH32.412.7680TH32.812.9185TH33.213.0790TH33.813.3195TH34.813.797TH35.413.9498TH35.814.0999TH36.514.37

This data provides a comprehensive overview of the average forearm sizes for men, measured in both centimeters and inches. It spans from the 1st percentile to the 99th percentile, offering a detailed insight into how forearm sizes vary among men.

1st to 5th Percentile (26.3 cm – 27.5 cm / 10.35 inches – 10.83 inches): This range represents the smaller forearm sizes. Men in this percentile have forearms that are significantly below the average.

10th to 25th Percentile (28.3 cm – 29.5 cm / 11.14 inches – 11.61 inches): This segment indicates below-average forearm sizes. Men within this range have slightly smaller than average forearms.

30th to 50th Percentile (29.8 cm – 31 cm / 11.73 inches – 12.2 inches): This is the mid-range, where forearm sizes are around the average. The 50th percentile (31 cm / 12.2 inches) is the median forearm size, representing the middle point of the distribution.

55th to 75th Percentile (31.2 cm – 32.4 cm / 12.28 inches – 12.76 inches): This range indicates slightly above-average forearm sizes. Men in these percentiles have larger than average forearms, but not by a significant margin.

80th to 95th Percentile (32.8 cm – 34.8 cm / 12.91 inches – 13.7 inches): This segment represents larger forearm sizes. Men in these percentiles have noticeably larger forearms than average.

97th to 99th Percentile (35.4 cm – 36.5 cm / 13.94 inches – 14.37 inches): This is the upper extreme, where forearm sizes are significantly above the average. Men in these percentiles have exceptionally large forearms.

Average Forearm Size For Women

PercentileCentimetersInches1ST22.58.862ND22.99.023RD23.29.135TH23.59.2510TH24.19.4915TH24.59.6520TH24.89.7625TH25.19.8830TH25.41035TH25.610.0840TH25.910.245TH26.110.2850TH26.310.3555TH26.510.4360TH26.810.5565TH2710.6370TH27.310.7575TH27.610.8780TH27.910.9885TH28.311.1490TH28.711.395TH29.611.6597TH30.311.9398TH30.712.0999TH31.312.32

This dataset offers a detailed view of average forearm sizes for women, measured in both centimeters and inches, across a range from the 1st to the 99th percentile. It provides insight into the variation in forearm sizes among women.

1st to 5th Percentile (22.5 cm – 23.5 cm / 8.86 inches – 9.25 inches): This range represents the smaller forearm sizes. Women in this percentile have forearms that are significantly below the average.

10th to 25th Percentile (24.1 cm – 25.1 cm / 9.49 inches – 9.88 inches): This segment indicates below-average forearm sizes. Women within this range have slightly smaller than average forearms.

30th to 50th Percentile (25.4 cm – 26.3 cm / 10 inches – 10.35 inches): This is the mid-range, where forearm sizes are around the average. The 50th percentile (26.3 cm / 10.35 inches) is the median forearm size, representing the middle point of the distribution.

55th to 75th Percentile (26.5 cm – 27.6 cm / 10.43 inches – 10.87 inches): This range indicates slightly above-average forearm sizes. Women in these percentiles have larger than average forearms, but not by a significant margin.

80th to 95th Percentile (27.9 cm – 29.6 cm / 10.98 inches – 11.65 inches): This segment represents larger forearm sizes. Women in these percentiles have noticeably larger forearms than average.

97th to 99th Percentile (30.3 cm – 31.3 cm / 11.93 inches – 12.32 inches): This is the upper extreme, where forearm sizes are significantly above the average. Women in these percentiles have exceptionally large forearms.

A Look At Different Bicep Sizes

To do

11.2 inches

13.75 inches

15 inches

18.5 inches

Not gonna lie, might be hard to get 18 inch forearms without “help” (wink wink)

Can You Increase Forearm size?

Yes, you can increase forearm size through training. The muscles in the forearms respond to resistance training just like other muscles in the body. By engaging in specific exercises that target the forearm muscles, you can stimulate muscle growth and strength.

Multiple studies confirm this:

High-intensity training, such as bench press exercises and various forearm flexion-extension exercises, has shown large effects in increasing the size of upper extremity muscles, including the forearm muscles. Specifically, isometric ulnar deviation training significantly increased the size of the flexor carpi ulnaris and radialis muscle size (Yagiz et al., 2022).

Blood flow restricted exercise (BFRE) at low intensities can increase muscle strength as effectively as high-intensity training. In older adults, BFRE training increased forearm girth, suggesting an increase in muscle size (Kim et al., 2017).

Isometric exercise increased the size of forearm veins in patients with chronic renal failure. This suggests that similar exercises could be effective in increasing forearm muscle size (Leaf et al., 2003).

How To Measure Your Forearm Circumference Correctly

Accurately measuring your forearm circumference is essential for tracking your fitness progress. To start, you’ll need a flexible tape measure. Stand with your arm extended and your palm facing upwards. Find the widest part of your forearm, usually about halfway between your elbow and wrist. Wrap the tape measure around your forearm without pulling it too tight or leaving it too loose. Record the measurement to the nearest quarter inch. It’s that simple!

How to Get Bigger Forearms

We have a whole article on how to train your forearms here.

Gaining size in your forearms isn’t just about the exercises you do; it’s also about how you do them and what else you’re incorporating into your routine. First, focus on increasing the intensity of your workouts.

This can mean upping the weight, but also increasing the number of repetitions or sets, or decreasing rest times between sets. Eccentric training, where you emphasize the lowering phase of an exercise, can also be incredibly effective for muscle growth.

Specific Exercises Targeting Forearms

When it comes to resistance training, specificity is key. Hammer curls are excellent for hitting the brachioradialis, a major muscle in the forearm. Similarly, wrist curls and reverse wrist curls directly target the flexors and extensors of the forearms. Incorporating grip strengtheners or using thicker bars can significantly challenge these muscles, leading to increased growth and strength.

Enhancing Your Arm Definition

To improve forearm muscle appearance, focus on both hypertrophy and endurance training.

Incorporate exercises like wrist curls, reverse wrist curls, and farmer’s walks into your routine. These movements target the intricate muscles in the forearms, promoting growth and definition.

Don’t forget the importance of overall arm strength; exercises that work the biceps and triceps indirectly benefit forearm development. Consistency is key here – regular training combined with proper nutrition will yield the best results.

Increase Forearm Vascularity

Enhancing forearm vascularity, or the prominence of veins, is a coveted goal for many fitness enthusiasts. Achieving this requires a combination of low body fat and increased muscle mass. Incorporating exercises that promote blood flow to the forearms, such as high-repetition wrist curls and reverse curls, can be effective. Hydration is also key, as well-hydrated veins are more prominent. Additionally, temporary vascularity can be achieved through heat exposure or exercises that temporarily increase blood pressure to the arms.

Cardio Workouts and Their Impact on Arm Size

Cardio is often pigeonholed as a calorie burner, but its impact on forearm size is noteworthy. Activities like rowing or boxing can significantly engage and tone the forearm muscles. While cardio may not directly increase muscle size like resistance training, it enhances vascular health, leading to better endurance and performance during strength exercises.

FAQs on Forearm Size

If you’ve got a fitness tracker, the number of steps you need to hit to close those rings is often a crisp, clean 10,000. Even if you don’t wear a tracker on your wrist, plenty of smartphones are preprogrammed with an internal tracker with a preset goal of — you guessed it — 10,000 steps a day.

Credit: Bignai / Shutterstock

But do you actually need 10,000 steps a day to improve or maintain your cardio and overall health? We’ll break down the history and update you on the latest, science-based recommendations. Lace up those walking shoes, and let’s get into it.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

First… Why 10,000 Steps?

Getting 10,000 steps a day seems to be the dominant advice in fitness and casual circles alike. Everything from your smartphone and fitness tracker to the wellness challenges in the office encourages it. You may already be aiming to hit that benchmark. 

Why 10,000, exactly? It all started after the 1965 Tokyo Olympics.

[Read More: 10 Science-Backed Benefits of Walking for Strength Athletes]

A Japanese company, Yamasa, created a pedometer called manpo-kei, which translates to “10,000 step meter.” The 10,000-step goal was used as a marketing campaign for the step counter and a public health initiative. Dr. Yoshiro Hatano believed getting 10,000 daily steps would help Japanese people lower their risk of heart disease. (1)

How Many Steps Do You Actually Need?

Since 1965, many step counters and fitness trackers have passed through the market. Perhaps 10,000 remains a memorable and round number for marketing campaigns. Regardless of what’s catchy, several studies set out to find the ideal number of steps you actually need.

Remember that “step count” is largely about aerobic activity level. This means that if you’re unable to walk, there are other ways to fulfill your physical activity recommendations — steps aren’t the only way.

The Centers for Disease Control and Prevention (CDC) notes the following Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services: (2)(3)

150 minutes of moderate-intensity aerobic physical activity, 75 minutes of vigorous-intensity exercise, or a combination of both per week.

Performing muscle-strengthening exercises, like resistance training, on two or more days per week.

According to the CDC, only half of Americans reach the minimum recommendation for minutes of exercise. According to the Mayo Clinic, Americans currently get 3,000 to 4,000 daily steps. In 2010, Americans took 5,900 to 6,900 daily steps, meaning we now get fewer steps. Walking — for folks who can walk — is a generally accessible way to reach these recommendations. (4)(5)(6)

[Read More: How to Level-Up Your Daily Movement, According to Dr. Kelly Starrett]

To meet the Physical Activity Guidelines through steps alone, you’ll need to do some brisk walking to get your heart rate up. Here’s how the numbers break down. (6)

Aim for 8,900 to 9,900 daily steps, five days a week. At least 3,000 steps should be brisk walking for 30 minutes to qualify as moderate-intensity exercise. 

Alternatively, aim for 9,150 to 10,150 daily steps, three days a week. Let 3,250 of your daily steps be in 10-minute increments at a higher heart rate for vigorous-intensity exercise.

Now, 10,000 steps (or about five miles) is a hefty amount of steps each day. It’s certainly not impossible (more on that below). But don’t panic if you can’t hit that number. Research says you don’t have to quite get that many in.

Sedentary people would benefit from getting any number of steps more than they currently get — but let’s break down some recent research trying to nail down the magic number.

A few studies have been published in the Journal of the American Medical Association (JAMA). A 2019 study investigated the link between all-cause mortality and daily steps in older women at an average age of 72. Those who took 4,400 steps daily had a lower mortality risk than those who took 2,700. Benefits increased to 7,500 steps daily; any higher didn’t make a difference. (7)

A study on younger American adults (over 40 but at an average age of 56) was published in JAMA in 2020. It found that taking 8,000 daily steps was associated with a lower risk of all-cause mortality than taking 4,000 daily steps. (8)

A new study on 78,500 British adults aged 40 to 79 (average 61) was published in JAMA in 2022. It found no minimum step count, and all steps up to 10,000 were associated with a lower risk of all-cause mortality and cardiovascular diseases. (9)

A 2023 meta-analysis found that taking at least 2,600 to 2,800 daily steps lowered mortality risk and cardiovascular diseases. Health benefits increased as steps increased to 7,200 and 8,800, then leveled off. (10) 

A 2022 meta-analysis split step benefits by age group. Health benefits for older adults over 60 level off after 6,000 to 8,000 daily steps. For adults under 60, benefits increase until 8,000 to 10,000 steps. (11)

No study has shown that taking more than 10,000 daily steps further decreases the risk of cardiovascular disease and mortality. For older adults, it seems like 7,000 is a good maximum to aim for. Younger adults can benefit from at least 8,000 daily steps. 

It’s important to note that for sedentary people, or anyone who can’t reach these higher numbers, even 2,000 steps a day has been beneficial.

The Benefits of Walking 10,000 Steps (or Just More Than You Are Now)

Walking is often an easy way to get more movement. Moving more is part of a healthy lifestyle and boosts overall health. Whether you’re a stickler for numbers or just want to walk more than you do now, here are the top health benefits of increasing your step count.

Protects Heart Health

Regular bodyweight cardio exercise — any physical activity that raises your heart rate that you perform rhythmically for some time — is well-known to improve your heart health. Cardio helps lower blood pressure and cholesterol and helps prevent heart disease and other cardiovascular diseases. Brisk walking is an example of easy cardio to boost your heart health. (12)

A cardiovascular risk report finds that the average American gets less than two minutes of vigorous-intensity daily exercise. Half of Americans don’t reach the minimum physical activity requirement to protect heart health. The report finds that increasing step count effectively increases general physical activity, leading to better heart health. (6)

Credit: Creativa Images / Shutterstock

[Read More: 30-Minute Treadmill Workouts to Build Stamina and Strength]

The report found by analyzing pedometer statistics that increasing step count was associated with lowering high blood pressure and reducing cardiovascular disease risk. (6)

Boosts Mental Health

All forms of exercise are well-known to help boost mental health. Aerobic exercise can help improve symptoms of depression and anxiety. It boosts your mood and self-esteem and provides a healthy distraction. Exercise helps you cope with stress and the challenges of life. (13)

People with clinical depression may not feel motivated to do an intense workout. Research shows that people at a low fitness level with depression may find moderate-intensity exercise more enjoyable than high-intensity exercise, making them more likely to do it. Evidence shows a 10-minute, low-intensity walk can boost one’s mood. (14) 

[Read More: Study: Fitness in Young Adults Improves Memory, Reasoning, and Problem Solving]

A study was done on 4,500 people aged 19 to 91. In all age groups and genders, getting any physical activity was associated with better mental health and quality of life than people who get zero exercise. (15)

May Help With Weight Loss

Walking for weight loss? If your goal is weight loss; theoretically, you need to burn more energy than you take in. Though it doesn’t work perfectly for everyone, getting more steps is a great way to increase your total daily energy expenditure (TDEE). 

An 18-month weight loss study was done on 280 participants. They were all in a calorie deficit, did physical activity, and monitored their daily step count. The results found that participants who lost more than 10 percent of their body weight after 18 months took 10,000 steps a day. At least 3,500 daily steps were part of moderate to vigorous physical activity of at least 10 minutes. (16) 

[Read More: The Ultimate Guide to Walking for Weight Loss]

The study breaks down step measurements for weight loss. First, they calculated how many steps are in a mile. One mile is about 2,000 steps, and participants walked one mile in about 20 minutes. Walking three miles in 35 total minutes, all at once or split into bouts of at least 10 minutes, plus an extra 6,500 daily steps in non-exercise activity, may help with weight loss. (16) 

Active Recovery for Strength Athletes

Although most studies on the health benefits of walking focus on people with low fitness levels, getting more daily steps also benefits people with high activity levels. Strength athletes, bodybuilders, and regular gymgoers who focus on lifting or high-intensity interval training (HIIT) can also benefit from getting more daily steps.

Taking a low-intensity, steady-state (LISS) walk on a rest day is excellent for active recovery. LISS cardio can improve blood flow and work your heart differently than lifting. Since it’s low-intensity and low-impact, it won’t overly stress your muscles and soft tissues while you recover from your more intense weightlifting or HIIT workouts.

If you hit the gym hard every day for a few hours but spend the rest of the day sitting at work, you could still benefit from taking more daily steps for heart health, mobility, and blood flow.

[Read More: Everything You Need to Know About the 12-3-30 Workout]

Tips to Get More Steps During the Day

Ready to walk more? Here are our top tips for getting your daily step count up. 

Find Your Baseline

Before making a change, find out where you are with your current daily walking habits. Your smartphone is likely already tracking your daily step count, though it only tracks while you are holding it. Still, it’s a good place to find your general baseline.

Get a Fitness Tracker

Take it a step further by getting a pedometer or wearable fitness tracker. Then, you’ll track your daily steps without carrying your phone around. Seeing your daily steps every day can encourage you to increase them.

Credit: Prostock-studio / Shutterstock

[Read More: Walking Vs Driving — New Survey Suggests ⅓ of Americans Would Rather Drive Than Walk 5 Minutes]

A study published in JAMA found that using a pedometer is associated with more physical activity, lower blood pressure, and lower body mass index (BMI). (17)

Set an Attainable Goal and Make Incremental Changes

If you currently get 2,000 steps a day and want to make it to 10,000, make daily incremental changes. Add 3,000 steps per day for a week, and build up slowly. (6)

Schedule Your Walks

You can get your extra 3,000 steps per day by adding a 30 to 35-minute moderate-intensity walk to your day. If you are busy, look at your schedule and carve out times and places that you can fit in your walks.

Walk before work, during a lunch break, or after work.

Walk with friends, family, or pets. Bring your child in a stroller or walk your dog.

Find convenient areas to walk outside. If it’s cold or you don’t have any, walk at an indoor mall or large store.

Walk at the gym on a treadmill. Get a treadmill for your home or a small walking pad.

Here are some types of treadmills you might want to consider to help you with this endeavor:

The 6 Best Under-Desk Treadmills of 2024

The 8 Best Walking Treadmills of 2024

10 Best Treadmills for Your Home Gym of 2024

The 8 Best Budget Treadmills (2024 Update)

Increase Your Non-Exercise Daily Activity

Outside of a structured, moderate-intensity walk, you can also increase your daily steps by getting more movement throughout your day.

Get up from your desk at least once per hour. Walk around the room or even in place for a few minutes.

Walk while talking on the phone.

If you live in a city or walkable area, walk for transportation when it’s safe and available. Taking public transportation also increases your daily steps.

If you drive everywhere, choose a parking spot farther from your destination to get some more steps.

Endeavor to take the stairs going down. Take them going up as well for more steps (and a cardio vibe).

FAQs

Here, we’ll answer some takeaway questions on the magic number: 10,000 steps.

References

Bassett DR Jr, Toth LP, LaMunion SR, Crouter SE. Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Med. 2017 Jul;47(7):1303-1315. 

CDC (2022, June 2). How much physical activity do adults need? Centers for Disease Control and Prevention. 

Piercy, K. L., & Troiano, R. P. (2018). Physical Activity Guidelines for Americans From the US Department of Health and Human Services. AHA Journal, 11(11).

CDC (2022, April 27). Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities. Centers for Disease Control and Prevention. 

Mayo Clinic (2020, March 23). 10,000 steps a day: Too low? Too high? 

Tudor-Locke C. Steps to Better Cardiovascular Health: How Many Steps Does It Take to Achieve Good Health and How Confident Are We in This Number? Curr Cardiovasc Risk Rep. 2010 Jul;4(4):271-276. 

Lee I, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019;179(8):1105–1112.

Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160.

del Pozo Cruz B, Ahmadi MN, Lee I, Stamatakis E. Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality. JAMA Intern Med. 2022;182(11):1139–1148.

Stens, N. A., Bakker, E. A., Mañas, A., Buffart, L. M., Ortega, F. B., Lee, D., Thompson, P. D., Thijssen, D. H., & Eijsvogels, T. M. (2023). Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. Journal of the American College of Cardiology, 82(15), 1483-1494. 

Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. 

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Featured Image: Credit: Bignai / Shutterstock

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For those in the Northern Hemisphere, summer is still many months away. But as the saying goes, summer bodies are built during the winter. If you’re bulking now, you should plan to get your abs popping come beach season.

Enter coach and content creator Jeff Nippard, who, on Jan. 15, 2024, published a YouTube video detailing how to “mathematically guarantee” that you lose enough body fat to reveal your abdominal muscles come summer. 

The latest exercise science research and best clinical practices drive Nippard’s three-pronged approach to body fat loss. Here’s a breakdown: 

[Related: What To Eat After a Workout — Finding the Right Nutrition Sources]

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Jeff Nippard: How To Get Abs By Summer

Like any personal trainer worth their salt, Nippard acknowledges that cutting weight until you can see visible abs is a multifaceted task. According to Nippard, workouts, nutritional habits, and dietary supplements of choice all play a role in the appearance of your body. 

Step 1 — Training

“It’s popular these days to say that ab training is a waste of time, but I disagree,” Nippard says, citing the fact that enhancing the hypertrophy of your ab muscles will make them more visible to the naked eye regardless of how much body fat you have.

To that end, Nippard suggests simplifying your ab workouts to just two movements: the cable crunch and the hanging leg raise. His suggested ab workout routine looks something like this:

Day 1: Cable Crunch 3 x 10-12, Hanging Leg Raise 3×10-20

Day 2: Cable Crunch 3 x 10-12, Hanging Leg Raise 3×10-20

Nippard recommends avoiding circuit training or exclusively using bodyweight ab exercises, arguing that many of these moves involve more than just the target muscle. This idea is supported by real science — one 2009 study alleges that using stabilization-challenging tools like BOSU balls during your ab workouts won’t make them any more effective at developing your abs. (1) 

Nippard also briefly touches on cardio, recommending low-intensity cardio sessions such as using the elliptical or even walking a few times a week. Some studies have shown better fat loss outcomes in participants who did both strength training and cardio. (2)

Step 2 — Nutrition

No matter how you slice it, you won’t have visible abs without dialing in your nutrition and maintaining a calorie deficit with the proper macronutrients. That said, figuring out the exact amount of calories to eat to lose weight fast isn’t always easy (the same goes for protein, carbohydrates, and fat). 

Nippard recommends the following shorthand techniques for identifying the correct amount of nutrition to help bring out your abs: 

Calories: Multiply your current body weight in pounds by 10 to 20 to find your calorie deficit target.

Protein: Multiply your target body weight by .8 to 1; that’s how many grams of protein you should eat each day.

Fat: Eat at least 50 grams per day.

As long as you hit your protein and dietary fat targets, any “leftover” calories below your quota can go towards whatever you want.

You may want to opt for some dietary carbs, even if you’re trying to lose fat; carbohydrates power your workouts in the gym, and studies show that going low-carb isn’t necessarily more effective for losing fat than any other type of diet. (3)

Step 3 — Supplements

The third prong of Nippard’s approach to fat loss involves supplementation. Dietary supplements are meant to do just that — supplement an already-existing meal plan. 

With that in mind, Nippard recommends a few key supplements that might help improve your rate of fat loss or make the experience more bearable overall: 

Whey Protein: Nippard touts whey protein supplements as a convenient, practical way to help you hit your daily protein goals. Studies also show that higher protein intakes help mitigate or prevent muscle loss during diets. (4)

Creatine: Nippard cites creatine as a safe way of boosting in-gym performance while dieting. Creatine has been extensively studied and has been shown to aid in muscle recovery. (5)

Caffeine: You may experience a benefit from adding caffeine in, according to Nippard. Caffeine has a small thermogenic (energy-burning) effect, which appears to be true, as one meta-analysis concluded that caffeine might “promote body fat reduction.” (6) 

While Nippard didn’t recommend any other supplements, to be extra thorough, you may want to add in a couple more. First, during periods of caloric restriction, you may potentially experience some nutrient deficiencies. A good multivitamin might be a wise pickup. Further, depending on your eating behaviors, adding a fiber supplement could be helpful. Dietary fiber has been shown to help suppress hunger and control cravings. (7)

Your Takeaway

Nippard’s approach to fat loss isn’t anything groundbreaking. It’s been long understood that to shed body fat, you must move more, eat less, and recover well. That said, Nippard’s 3-part plan is concise and efficient and may help you get visible abs by summer. 

References

Willardson, J. M., Fontana, F. E., & Bressel, E. (2009). Effect of surface stability on core muscle activity for dynamic resistance exercises. International journal of sports physiology and performance, 4(1), 97–109. https://doi.org/10.1123/ijspp.4.1.97

Morze, J., Rücker, G., Danielewicz, A., Przybyłowicz, K., Neuenschwander, M., Schlesinger, S., & Schwingshackl, L. (2021). Impact of different training modalities on anthropometric outcomes in patients with obesity: A systematic review and network meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 22(7), e13218. https://doi.org/10.1111/obr.13218

Barber TM, Hanson P, Kabisch S, Pfeiffer AFH, Weickert MO. The Low-Carbohydrate Diet: Short-Term Metabolic Efficacy Versus Longer-Term Limitations. Nutrients. 2021 Apr 3;13(4):1187. doi: 10.3390/nu13041187. PMID: 33916669; PMCID: PMC8066770.

Areta, J. L., Burke, L. M., Camera, D. M., West, D. W., Crawshay, S., Moore, D. R., Stellingwerff, T., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American journal of physiology. Endocrinology and metabolism, 306(8), E989–E997. https://doi.org/10.1152/ajpendo.00590.2013

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Tabrizi, R., Saneei, P., Lankarani, K. B., Akbari, M., Kolahdooz, F., Esmaillzadeh, A., Nadi-Ravandi, S., Mazoochi, M., & Asemi, Z. (2019). The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Critical reviews in food science and nutrition, 59(16), 2688–2696. https://doi.org/10.1080/10408398.2018.1507996

Borkoles E, Krastins D, van der Pols JC, Sims P, Polman R. Short-Term Effect of Additional Daily Dietary Fibre Intake on Appetite, Satiety, Gastrointestinal Comfort, Acceptability, and Feasibility. Nutrients. 2022 Oct 10;14(19):4214. doi: 10.3390/nu14194214. PMID: 36235865; PMCID: PMC9572413.

Featured Image: Jeff Nippard on YouTube

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