Health and Fitness Resources

Health and Fitness Resources

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Kcalories vs. Calories: What is the Difference?

If you have been wondering what the difference is between kcalories vs. calories then this article has the answers you are looking for! It will answer what the difference is…

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…

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…

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 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…

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…

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 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.…

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…

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!…

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…

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…

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…

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…

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,…

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…

Why Fats are Important to Your Body

Fats have been demonized for the longest time. Even today, thousands of individuals and sources demonize the poor nutrient and suggest that we should cut all fat from our diet. But,…

Dining Out on a Diet: a Simple Guide

When you’ve got fitness or weight loss goals set in your sights, every decision you make throughout the day matters. How many steps you take, how much water you choose…

5 Common Fitness Myths Debunked!

Today, I’m here to debunk five of the most prominent fitness myths. This isn’t intended to belittle your knowledge and efforts in the gym, but to inform you so that…

What Is Gut Health? The Complete Beginners Guide

Gut health has become an major topic of discussion in recent years. This is due to the fact that the gastrointestinal tract, also known as the gut, is of vital…

Why to Keep Strength Training While Losing Weight

There is a huge misconception that you shouldn’t keep strength training while losing weight. Not only is it believed to stunt your results, but it’s actually thought to be counterproductive.…

How To Start Meal Planning

Always having to think about what you will have for breakfast or dinner can be very stressful. It is not only frustrating but also a waste of your time. That…

2 Unique Ways to Grow Stubborn Calves

Are you trying to grow stubborn calves? Calves have always been a difficult muscle for me to grow. I remember after my first 3 years of training I gave up…

Keeping Motivation to Lose Weight: 12 Actionable Tips

A large percentage of the population in the developed world struggle with weight loss. When planning to lose weight, you can easily find weight loss resources on the internet, gym…

How To Maintain Weight Loss Long-Term

Are you tired of all the challenging exercises and still unable to maintain weight loss results that you want? Do you want to return to your old sedentary lifestyle? Weight-loss…

Should You Wash Gym Clothes Every Time

Should you wash gym clothes every time you use them may seem like a strange question to some of you! If that is the case, this article probably isn’t meant…

Bodybuilding Routine for Mass: Free Program

Looking for an incredibly effective bodybuilding routine for mass? This bodybuilding routine will pack mass on you for sure if you can get in the calories! Included are some tips…

Calories Infographic: A Simple Introduction

Did you know you burn calories while laying down? Your body burns calories all the time just to stay alive. If you are looking to learn more about calories and…

The Comprehensive Guide to Glutamine

Most people in the health or fitness industry are familiar with glutamine, but what is it? What does it do? If you have these questions, or any others, this article…

The Western Diet

Learn more about the western diet and the impact it has in this article. As time has passed and humans have transitioned from a life in nature to life in…

Tennis Elbow | What it is & How to Recover

Do you have a badly hurting elbow? Does it get to the point where it is even unbearable? If that’s the case, then your elbows could be affected by lateral epicondylitis,…

How to Calculate Calories for Weight Loss

The secret to losing weight consistently and keeping it off isn’t some crazy diet or magic pill. It’s actually much simpler than that. If you know how many calories you…

Reverse Pyramid Training (RPT) Workout Plan

If you are an experienced lifter in a training rut and you haven’t tried reverse pyramid training yet you have been missing out! Reverse pyramid training is a great way…

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!

man holding barbell for fitness resources

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?

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.