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22 Tips to Eat Healthy and Lose Weight on a Budget
Are you looking to shed some extra pounds without breaking the bank? Losing weight doesn’t have to mean spending a fortune on expensive diet plans, supplements, or gym memberships. In…
About The Half Murph or Mini Murph
Are you seeking a challenging and rewarding workout that will push you to your limits? If so, you might want to try the Half Murph. What Is a Half Murph?…
Bench Press Chart: Find Your Max Bench
These bench press max charts are the old way of finding your approximate 1RM. If you would like a simpler solution, check out the 1RM Calculator! Looking to take your…
Hammer Strength Low Row: How And When To Use It
Are you looking to add serious size and strength to your back? Then, consider incorporating the Hammer Strength low row machine into your workout routine. This versatile piece of equipment…
How To Do A Skater Squat
Are you tired of the same old leg workouts? Looking for a challenge that will take your leg strength and balance to the next level? Look no further than the…
EZ Bar Upright Row: How To and More
Are you looking for a killer exercise that can simultaneously work your shoulders and upper back muscles? If yes, the EZ bar upright row might be perfect for you! This…
Biceps vs Triceps: What’s the Difference?
Have you ever wondered what makes your arm look toned and muscular? Chances are, you’re probably thinking of the biceps and triceps! But what’s the difference between the two? If…
How to do Egyptian Lateral Raises
Welcome, fitness enthusiasts, to the world of Egyptian lateral raises! If you want to add variety to your shoulder workout routine, you’ve come to the right place. This exercise is…
Your One-Rep Max Mental Checklist For Better Lifts
Welcome to the weightlifting world, where pushing your body to the limit is the ultimate goal. If you’re an avid lifter, you know that lifting heavy weights is a physical…
Why You Should Stop Testing Your 1RM
Are you one of those people who constantly obsesses over their one rep max? Do you regularly push your limits to see how much weight you can lift? While striving…
The Science Behind One Rep Max Testing
Are you a fitness enthusiast looking to maximize your strength gains? If so, you’ve probably heard of one rep max testing – a popular method of measuring maximal strength in…
How to Use 1RM Calculators for Different Training Goals
Whether you’re a seasoned weightlifter or just starting out, a one-rep max (1RM) calculator can be incredibly valuable for achieving your fitness goals. Your 1RM is the maximum weight you…
Understanding 1RM: Definition, Importance, and How to Find It
If you’re new to strength training or bodybuilding, you may have encountered the term “1RM” and wondered what it means. Knowing your 1RM can help you track progress, set achievable…
RPE Meaning: Plus How to Use For Strength & Weightlifting
Are you tired of guessing how hard to push yourself during exercise? Have you ever felt you weren’t getting the most out of your workouts? If so, it’s time to…
The Best Exercises For Weight Loss At Home or in the Gym
Losing weight is a challenge that requires dedication, focus, and hard work. But with the right tools and resources, it doesn’t have to be complicated. Whether you’re looking to lose…
The Ultimate 4-Week Glute Workout Routine
If you’re looking for a way to get a bigger butt, you’ve come to the right place! Growing your glutes takes dedication, hard work, and the right plan. This four-week…
PPL Workout Routines Guide + Workout
Are you tired of your current workout routine and looking for something new to spice things up? Look no further than the push, pull, legs (PPL) workout routine! This popular…
7-Day Gym Workout Plan and How to Get The Most Out of it
Are you hooked on lifting weights and working out? Do you want to train every day of the week? Then let me give you some insight on whether or not…
Review of the PHAT Workout + The Workout
Are you seeking a workout program combining strength and hypertrophy training to maximize your gains? Look no further than the PHAT (Power Hypertrophy Adaptive Training) workout. This workout program has…
Training Volume For Muscle Gains Video Review
Hey there! I’m excited to share this video that delves into the importance of volume in maximizing hypertrophy. The creator, Layne Norton, an authority in the fitness industry, provides insightful…
The Deload Week: Why You Need to Incorporate it into your Training
If you’re serious about your fitness goals, you know that training hard is only part of the equation. What’s just as important is having a well-thought-out plan of attack when…
7 Ways to Burn 1000 Calories A Day
Burning 1000 calories a day is no easy feat, but it can be done. With a bit of dedication, you can reach your weight loss goals and make significant progress.…
The Split Squat Can Improve Mobility and Leg Strength
When it comes to building strength in your legs and improving mobility, the split squat is a great exercise to add to your routine. It engages your glutes, quads, hamstrings,…
The Basics of Periodization Training – A Beginner’s Guide
Are you interested in taking your fitness to the next level? Periodization training is a great way to do this. In this guide, you’ll learn the basics of periodization, the…
Simple Guide to Doing a Proper Barbell Box Squat
Strengthening your legs can improve balance, agility and coordination, as well as add power when you need it. The barbell box squat is a popular exercise that targets the lower…
The Best Gyms Near Nampa, Idaho
Finding the right gym is essential if you’re looking to get in shape. But how do you know which gym is right for you? Nampa, Idaho, has a wide variety…
Grow Your Chest and Triceps with This Workout!
Do you want to build bigger, stronger chest and tricep muscles? Of course you do! Building bigger and stronger muscles requires dedication and commitment, but with the right exercises and…
Why You Suck at 1 Rep Maxes
Do you ever feel like you’re bad at checking your one rep max? For example, maybe you can lift 295 lbs for 6 reps but can’t lift 315 for one.…
The Smolov Jr. Bench Program: Increasing Your Max Bench
Are you looking for a way to increase your max bench press? If so, the Smolov Jr. bench program may be just what you need. This program is designed to…
Kcalories vs. Calories: What is the Difference?
What is the difference between kcalories vs. calories? This article has the answers! It will answer what the difference is when talking about units of measurement as well as how…
11 Reasons Whole Foods Help You Lose Body Fat
Obesity is a growing problem in the United States – did you know that 41.9% of U.S. adults are obese? Coincidentally, the rise in obesity began at the same time…
How Eating Healthy Affects Your Mood and Mental Health
Are you struggling with your mental health or having difficulty concentrating? It’s well known that good nutrition is key to physical health. However, eating healthy can also significantly affect your…
Is Your Healthy New Diet Making You Constipated?
If you’re new to eating a healthy diet, you may be surprised you’re experiencing constipation. After all, you’re eating nutritious foods and getting plenty of fiber, so why are you…
40 Healthy Snacks That Won’t Ruin Your Diet
Oh no! It’s 3PM, and your stomach is starting to growl. You can feel the hangry building up inside, and you need something to carry you through until your next…
How Does Eating Healthy Give You More Energy – Explanation
Eating healthy is not only crucial for maintaining a healthy weight, but it also has a significant impact on your energy levels. Eating nutrient-rich foods can give you the boost…
Building Healthy Eating Habits in 3 Steps
It can be hard to break bad habits, especially when it comes to eating. But the good news is that you can start building healthier habits today! Eating healthy doesn’t…
10 Surprising Benefits of Eating Healthy
Most of us know that eating healthy is essential for our overall health and well-being. Still, there are so many other benefits to eating healthy that we rarely think about.…
26 Healthy Eating Quotes to Motivate You!
Eating healthy can be challenging. We all have cravings, and it can be difficult to stay on track when surrounded by junk food. But it’s important to remember that good…
Simple Healthy-Eating Meal Plan for Beginners
Eating healthy can be daunting if you don’t know where to start. It’s hard to find tasty and healthy recipes, and it’s too easy to fall into the same routines,…
12 High-Fat Foods That Offer Great Health Benefits
High-fat foods have gotten a bad reputation over the years. However, they can actually be incredibly beneficial for your health. Research has shown that many healthy fats are essential for…
How to Sign 10 Personal Training Clients in One Month
So let’s dive into how you can sign 10 personal training clients in the next month. Signing this many personal training clients will give you great freedom in your business.…
Fat Loss 1500 Calorie Diet
Ready to shed the pounds? The fat loss 1500 calorie diet can help you reach your weight loss goals. Eat right, get moving to create a calorie deficit, and watch…
How to Build Upper Body Strength using Calisthenics
Many people think the gym is the only way to get strong, but they’re missing out on the benefits of calisthenics! Not only does it target multiple muscles at the…
How Long Should You Rest Between Workouts?
Are you wondering how long you should rest between workouts? Whether you’re a beginner or an experienced gym-goer, knowing how to rest properly is an essential part of a successful…
The 15 Best Post-Workout Carbs
Recharge your body and get back in the game! These post-workout carbs will help you recover after a grueling workout. Nourishing your body with the right food is critical for…
How to Burn Fat While Building Muscle: 11 Tips
If your goal is to burn fat while building muscle, you will likely hear advice to bulk up because you can’t do both. But only some people want to add…
Help Your Mental Health with Exercise
Struggling with mental health? You don’t need to suffer in silence. Believe it or not, breaking a sweat can make a world of difference – let’s get moving and start…
Complete Protein vs. Incomplete Protein: A Guide
It is safe to say that protein is one of the best known nutrients in food for active individuals. There are two types of protein containing foods that I want…
Should You be Using Pre-Workout? Plus Pros and Cons You Probably Didn’t Know
You can’t expect to show up to every gym session feeling 100%. Sometimes, you’ll go there feeling tired, lazy, and unmotivated. Having a good pre-workout may be the answer to…
Reduce Gym Time With These 11 Tips
The average American spends over $1,000 yearly on fitness equipment and apparel. But that doesn’t mean you must spend every waking hour at the gym. Instead, try these 11 ways…
Free 5-Day Workout Plan
Have you been going to the gym three or four days a week, and now you’re ready to take things to the next level? Here is an excellent free 5-day…
The “Eating Healthy is Too Expensive” Diet Guide For Eating Healthy On a Budget
Are you totally ready to adopt a healthier lifestyle, but healthy food is just outside your budget right now? It turns out most people feel this way. Here is the…
9 Beginner Bodybuilding Tips For Fast Results
Are you a beginner to the bodybuilding scene and want to make some serious progress? Check out these simple beginner bodybuilding tips! Bodybuilding is an activity that requires dedication, discipline,…
The 13.1 Runners Workout Plan
The half-marathon or a 13.1 is a great run. It’s not extremely long, but it’s also far from short. So if you’re relatively new to running, the 13.1 half-marathon is…
The Holiday Schedule Workout Plan
Originally posted on The Human Fit Project Yeah, we get it: you’ve got to live a little, enjoy a cheat meal or two, hell, maybe even a couple of drinks.…
The 3-Day Detox Workout Plan for Party Recovery
This workout was originally posted by The Human Fit Project The summer makes us all a little weird. It’s like full-blown party mode with Cinco de Mayo, Memorial Day, and…
How to Do a Back Squat
The barbell back squat is one of the most beneficial movements you can perform in the gym. Follow this guide to ensure you get the most out of it! Back…
The 4 Week Winter Bulk Up Workout Plan
This workout was originally posted by The Human Fit Project. Winter does have its advantages. And one of the best is that you can set yourself up to be at…
The 6-Week Spring Trim-up Workout Plan
This workout was originally posted by The Human Fit Project. We all gain a little extra weight in the winter. It’s cold, so we’re layered up in clothes and worrying…
The 2-Week Big Friggin’ Arms Workout Plan
This workout plan was originally created by The Human Fit Project. Vanity muscles. Beach muscles. That’s the biceps and triceps all day. While they play an essential functional role in…
The Compound Plan: Workouts Built Around The Big Lifts
This workout plan originally posted by The Human Fit Project. Aka: the model body workout plan. Everyone has snapped a few shots, only later to go back and delete a…
The True Beginner Workout Plan
This full program can also be found at The Human Fit Project. If you haven’t worked out in a while or never picked up a dumbbell before in your life,…
Beginner or Transition Time Workout Plan
If you are new to lifting or are needing a workout program to follow between strength or hypertrophy cycles, this plan may be exactly what you need! This workout can…
Are 1RM Calculators Accurate: Answered
Are 1RM calculators accurate? The short answer: they aren’t great for getting real-life one-rep max numbers. However, they are an excellent tool for measuring progress or calculating lifts for programming.…
6-Week Hybrid Workout Plan For Aesthetics, Strength, and Mobility
If you are an intermediate lifter trying to get into better physical shape for your life, this hybrid workout plan may be for you! The Hybrid Workout Plan is a…
The 5/3/1 Workout Program: Increase Your 1RM
Are you a beginner or intermediate lifter struggling to increase your 1RM? Then, the 5/3/1 workout program may be what you need to start hitting your strength goals! Keep reading…
Power Hypertrophy Adaptive Training: PHAT by Layne Norton
As a natural bodybuilder, putting on size can be difficult. However, few know more about doing that than Layne Norton. His power hypertrophy adaptive training program will absolutely add size…
Madcow 5×5: Next Steps After Stronglifts 5×5
If you have been following the Stronglifts program but aren’t seeing results like you used to, Madcow 5×5 is the best way to take the program to the next level!…
Top 26 Fitness Accounts on Instagram You Should be Following
Are you struggling with gym or health and fitness motivation? Here are the top 26 fitness accounts on Instagram I recommend following to fix that! These aren’t all massive celebrity…
How Many Exercises to do per Muscle Group for Results
If you are trying to get serious results in the gym, you need to go in educated and with a plan. Sure, you can get results from just going to…
What Is Steady State Cardio?
We have all had some point in our lives where we felt like we need to do more cardio. Most of us know that cardio is good for our health.…
How To Calculate Macros to Lose Weight Fast
Are you struggling to get consistent results while losing weight? Fast weight loss can seem complicated, especially if you eat intuitively, but it doesn’t have to be. Learning how to…
How to Do a Goblet Squat
Proper Form, Variations, and Common Mistakes The goblet squat targets your glutes, quads, hamstrings, core, biceps, shoulders, and forearms. To perform a goblet squat, you will need either a kettlebell…
Why You Should Try Send It Pre Workout by UXO Supplements
Are you looking for a pre workout that is heavy in pump ingredients but struggling to find something you like? It can feel like you have an endless cycle of…
Overcome Emotional Eating: 5 Simple Tricks
At times it can seem impossible to overcome emotional eating. If you feel stuck in poor eating habits, you aren’t the only one! This article has five simple tricks you…
Orthorexia Nervosa – An Obsession With Healthy Eating
Are you overly critical of the quality of your meals? We should have “everything in moderation, even moderation,” as often said. Orthorexia Nervosa is an eating disorder in which people…
6 Tips to Help Control Your Blood Sugar Naturally
Are you struggling with swinging blood sugar? If you want to control your blood sugar naturally, below are six tips you can use to help! Controlling Blood Sugar Naturally Did…
The Best Diet When Results Matter
Whether you want to lose weight, gain muscle, or live a healthier, more sustainable life, one’s diet is typically the most significant consideration and stressor. The options are endless, and…
Can Artificial Sweeteners Make You Fat? Here is the Answer
Are you trying to avoid sugar to lose weight, but someone told you that artificial sweeteners make you fat? This belief seems to be popular, but is it true? This…
Which Should Come First: Cardio or Weights?
Are you trying to build a physique that all your friends envy? Or are you just trying to structure your workouts to get the best results possible? Either way, you…
The 12 Main Health Benefits of Exercise (Plus More Than You’ll Ever Want to Know)
You’ve heard it before – exercise is good for you. But you still may wonder what the benefits of regular exercise are. This article breaks down some benefits of the…
Easy 20-minute HIIT Workouts You Can do at Home
Do you need a quick workout that you can easily do at home without any equipment? Then, High-Intensity Interval Training (HIIT) might be exactly what you need! Below are a…
The Truth About Cheat Days on Diet Plans
Cheat days on diet plans have been around for quite a while. Even the best of us have resorted to eating their fair share of “bad food” once in a…
Spot Reduction of Body Fat: is it a Myth?
Over 50% of adults in the U.S. try to lose weight every year. With so many weight loss options seemingly available, it makes sense that spot reduction comes up so…
How to Find a Personal Trainer: Comprehensive Guide
Working with a qualified personal trainer can boost your success rate by over 30%! However, finding the right trainer can be difficult, especially if you don’t personally know of one…
Complete 12 Week Fat Loss Workout and Diet
Nearly half of all adults attempt to lose weight each year. However, weight loss can be hard to achieve without the right tools. This fat loss workout and diet will…
9 Essential Keto Diet Foods for Weight Loss
If you aren’t a dietary expert, picking the right foods to meet your goals can be challenging. We have put together a list of some of the best keto diet…
Top 8 Most Interesting Keto Diet Facts
As of 2022, about 12.9 million Americans are following a keto diet. Of course, everyone has their reasons, but not everyone truly understands the diet! In this article, you will…
The Ultimate Keto Diet Guide
The keto diet was created about 100 years ago by Dr. Russell Wilder to treat epilepsy. But most people know about its use for weight loss. You may be curious…
6 Best Vegan Protein Sources
People following a vegan diet average about 70 grams of protein per day. This is about 30% less than the average American. If you are an active individual this is…
Why You Should Probably Eat More Protein
Most American adults consume about 100 grams of protein per day. But, is that enough? Most likely, if you are an active individual, you need to eat more protein. Keep…
Should You Track Calories?
There are a lot of opinions out floating around about whether or not you should count calories. In this article I break down the pros and cons of tracking calories…
What is the Best App for Counting Calories?
After years of trying many calorie counting apps I wanted to answer the question “What is the best app for counting calories?” The answer: Cronometer! This is purely my opinion,…
How Many Calories Should I Eat in a Day to Gain Weight?
If you are struggling to gain weight and looking for some support, you came to the right place! I was a hardgainer for years! When I started trying to gain…
Can You Lose Weight on 1500 Calories Per Day?
Do you feel like you have tried every diet and are now ready to try counting calories? Maybe you heard that 1500 calories were a good number to lose weight…
Revenge Bod Core H.I.I.T. Workout by Adapted Fitness
Need a quick and effective core workout you can do from home? Adapted Fitness has the answer! Keep reading for their full H.I.I.T. core workout! Program Introduction The Revenge Bod…
11 Tips to Better Sleep: The Importance of Sleep
Are you struggling to get the sleep that you need? Sometimes it can feel impossible to get a good night’s rest. However, sleep is crucial to good health and recovery.…
Six Simple, Full-Body Beginner Bodybuilding Routines
Looking to get started in bodybuilding but don’t know where to start? Here are some simple, full-body routines to get started. Each beginner bodybuilding routine is from the Encyclopedia of…
Essential Home Exercise Equipment for Results
Are you facing problems with being consistent with at-home exercising? Or, do you want to know what home fitness equipment you should use and how to use it? Keep on…
Article Content Descriptions
Bodybuilding Articles
Interested in bodybuilding as a topic? These articles cover everything bodybuilding related.
Diet Articles
Not sure how much to eat, what to eat, or why? This section of articles should be able to help!
Growth Articles
This section offers specific and tested strategies to get more growth and better results.
Gym Articles
Not sure what to do at the gym or just looking to take it to the next level? There is definitely an article for you in this section.
Health Articles
Interested to learn more about physical health or mental health? There should be something in this section for you!
Opinion Posts
This section holds anything that is not or cannot be tested for scientific accuracy. For example, the best way to achieve success.
Free Programs
Looking to get started in the gym or just need a new program to fit your goals? These articles cover everything you need to know about the programs available here.
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In order to keep all of these other resources free we offer fitness apparel and more that helps keep Doug Grows funded!
Getting started with a fitness program and understanding your diet are two of the best things you can do for your physical health and are pretty great for mental health as well. All of the free fitness resources on this website are aimed to help individuals reach their personal health and fitness goals in the easiest and most cost effective way possible. Our free fitness resources include diet and health information, free workout plans, and of course some humor here and there to bolster that mental health!
Each of our free workouts is created by certified or degreed trainers or are time tested methods that are well understood. It can be difficult to find the right plan so this resource is here to make things easier on you. Our fitness plans include body weight workouts that are easy to complete at home and also training programs that require specialized training equipment usually found in the gym.
Benefits of online fitness
You can access your workouts anywhere as long as you download the plans or have some sort of internet connection.
Online workouts allow you to save money compared to personally developed plans. Don’t mistake this for dogging on personal training as it is one of the fastest ways to reach your body goals, but not everyone has the time or the money for it. In that case online workouts help get you to the same goal without the added financial or time strain.
You can workout according to your personal schedule rather than being locked into class schedules or personal trainers schedules.
If you aren’t used to workouts, are intimidated by the gym, can’t afford a gym, or just want to train from the comfort of your own home: body based workouts or workouts that require minimal equipment allow you to at least get started without leaving the house.
Drawbacks of online workouts
If you struggle with finding the motivation to workout or aren’t comfortable getting started without personal help, online workouts might not be the right answer for you.
When performing online workouts there is no one available to check your form.
Online workouts do not provide you with feedback, critique, modifications, or corrections. This is particularly an issue for those new fitness or getting back from an injury.
If you have decided that online workouts will be the right fit for your body goals and needs you can jump back up to the workout plans section and start looking for the workout that makes the most sense for you. However, if you feel that a personalized workout is a better match for you just shoot us an email of what your goals are and a qualified trainer will reach out to you!
Body Weight Workouts
Body weight workouts are great for individuals who are looking for a quick way to burn some extra calories, get in shape, and meet weight loss goals. They are a perfect way to burn extra calories, tone the body, and maybe free yourself of unnecessary gym costs.
Equipment Based Workouts
The equipment based training plans are going to be more specific goal focused. These workouts could range from general fitness plans to extremely goal focused workout plans meant to help achieve focused fitness or body goals. We compiled resources from other web sources but also tried to bring some fresh new workouts into the mix from well trained individuals.
Video Workouts and Resources
Most of the free online fitness resources on this site are going to be readable material or applications to help you reach your goals, however, if you are more interested in workout videos or a youtube channel you can find some great options here-
The UXO Supplements youtube channel is a great option for learning more about unique and effective training methods as well as gaining supplement knowledge. This youtube channel is produced by the CEO of UXO Supplements but is a great, unbiased resource for supplement knowledge in video form.
The Hypertrophy Coach youtube channel has some of the best workout finishers you can find for free online (and maybe even for pay)! This youtube channel is produced by personal trainer Joe Bennet whose workout videos are well known for being packed full of knowledge you can use in the gym from beginner to professional levels.
The Kris Gethin youtube channel has great recovery, meal, and training knowledge. This youtube channel catalogs Kris’s knowledge of healthy eating, recovery styles, gym based workouts, and at-home workouts and is a tool just about any body or mind can benefit from.
Other free online fitness resources include-
Our own library where you can choose a free online workout catered to your goals. Remember to start slow if you are new to exercise, and talk to your doctor if you have any concerns.
The USDA offers some great free online fitness tools to help you reach your bodyweight or weight loss. Their online fitness tools include exercise planners, logs, and progress tests.
The National Institute on Aging has great tips for older adults who are wanting to get started and set fitness goals.
If there are other fitness resources you are looking for and would like some advice, feel free to reach out!
Designing Personal Workouts
If you are looking for resources to help you design your own workouts here are some things to consider:
What do you like and dislike, and what are some personal barriers you may? Consider these before designing workouts for yourself.
What are your goals and what type of workout is going to help you reach them? If you are trying to increase your 1RM then build your program around increasing strength rather than aesthetics.
Following any fitness program an be overwhelming at times. For this reason, try to design workouts that you are willing and able to follow. A lot of times less is more. Plan your workouts carefully and try to pace them so you don’t burn yourself out.
Make sure your workouts include stretching and mobility work. Stretching after your workouts helps optimize the range of motion in your joints and helps boost circulation. Try not to stretch too much before your workouts as studies have shown this can decrease athletic performance. It may also increase your chances of injury. Before your workouts, try moving in the motion planes you will be using to train (dynamic stretching). This complements the static stretching and may help improve performance.
Your workouts should also include aerobic exercise to increase cardiovascular health. Even something simple like walking for 30 minutes a day will help you to have better blood flow and decrease your risk of disease.
Make sure to consider your nutrition as well. What you eat will affect your workouts. Learn what macronutrients you perform the best on and what will help you reach your goals. Make sure whatever you choose is sustainable. What you don’t want to get caught in is a yo-yo diet of gaining and losing bodyfat.
Your workouts and understanding of diet will be two of the best things you can do for your physical health, and most likely, your mental health as well. You can use the resources on this site to help you reach your personal health and fitness goals. Search through the programs and resources at the top of the page.
