How to Overhead Press

female athlete shows us How to Overhead Press

How to Perform the Overhead Press

The overhead press; also known as the press, shoulder press, barbell press, and standing press; is often confused with the military press; and is quite possibly the best upper body exercise known to man. Sure, the bench press gets all the glory, but this is only because it is easier to lift more weight benching than pressing.

In many ways, the overhead press is actually more effective than the bench press at building upper body muscle mass. With the overhead press, we are standing up rather than laying down, which already means a better workout for the back, legs, and core. And seriously, massive, powerful shoulders are far more impressive than a puffy chest.

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Kill Your Halloween Workouts This Year With These Terrifying Tips

Posted October 31, 2022 in Health, Motivation No Comments »
Halloween workouts

No matter how committed you are, the jam-packed festive Halloween season might throw your fitness routine off its gear. Starting in early September, many Halloween enthusiasts spend their nights and weekends decorating, picking apples, solving corn mazes, watching horror movies, and snacking on fun decorative desserts. This means we don’t always have time to complete our Halloween workouts with the same year-round discipline as we might be used to.

In spite of perhaps missing a workout or eating a pastry, try to remember not to feel guilty about it. The holiday season is the time of the year when we can live somewhat carefree. You get to spend time with your family and friends and gorge on festive treats. 

Halloween is the one time of the year when you actually get to justify eating that candy bar. So, you shouldn’t hesitate to eat it. Rather, you should make sure you limit your portion size and choose healthy, protein-rich snacks over calorie and guilt-laden junk food. Check out Project Swole’s “healthy” Halloween recipes for some fun protein-laced holiday treats.

Another thing that you should do is not let the Halloween spirit take complete control over your health. We all know that festive season weight gains are common across the globe but what we don’t realize is that most people fail to get rid of this extra baggage and then, the next festive season kicks in. 

Don’t let this happen to you. No matter how caught up you are baking cookies or buying gifts, make sure you take at least some time out for yourself.

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Should I Exercise With a Workout Injury?

Posted October 27, 2022 in Injuries, Recovery No Comments »
This athlete is asking, Should I Exercise With a Workout Injury?

If you are athletically very active, chances are that you have already experienced a workout injury or two over the years. This comes with impatience to get back to your fitness routine as soon as possible. Whether caused by an accident or over-exerting yourself during gym time, giving up your routine is not fun, I have been here a few times and know exactly what it feels like.

By following the advice in this article, you can potentially workout with an injury safely, speed up recovery, and keep your body active.

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5 Ways Good Oral Hygiene Helps Strengthen Your Immune System

Posted October 26, 2022 in Health No Comments »
man flossing for good oral hygiene

Did you know that oral hygiene is essential for more than just keeping your teeth clean? It’s one of the best ways to keep your immune system strong and healthy! Here are five reasons why oral hygiene is so important.

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Xeela Fitness Review: Are These Supplements Worth It?

Posted October 25, 2022 in Product Reviews, Supplements No Comments »
Xeela fitness review strongman pushing a sled.

Xeela has been hailed as a new name in the fitness world for less than a year. What does Xeela offer that others don’t? What does it mean for those who want to lead healthier lives? What we need is an honest Xeela Fitness review to get informed.

Read on to find out all about what Xeela is and what it means for your future.

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SWOLY Creatine Mono Gummies Review: Better Than Powder?

Posted October 22, 2022 in Product Reviews, Supplements No Comments »
Creatine mono gummies gives this athlete strength to press

Taking creatine powder isn’t exactly the highlight of my day. I’m sure I’m not alone here, but it never mixes well and the last sip sucks. I recently came across SWOLY Creatine Mono Gummies, a supplement that delivers all the benefits of creatine in a convenient gummy. I was curious (and skeptical), so I ordered some to let you know what I thought.

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Why You Should Have Personal Fitness Goals?

Posted October 20, 2022 in Fitness Tips, Motivation No Comments »
fit couple with personal fitness goals

The best time to stay fit is today. Human strength will deteriorate when becoming older. And now that you can still endure working out, better grab a fitness coach to get started. A coach will help you flesh out your personal fitness goals so you can get a head start on your healthy lifestyle. Most of the individuals who chose to exercise alone did not finish well due to a lack of accountability. You can have a glimpse of the attributes of a reliable fitness trainer in the rest of this post. 

One of the common reasons for failing fitness goals is setting unrealistic objectives. This won’t motivate a person to excel but will instead start to doubt their progress in the midst of training. Meeting a fitness goal should be a fun experience and if you feel exhausted, learn to take a pause. 

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How a UVB Light Can Change Your Life by Stimulating Vitamin D Production

Posted October 18, 2022 in Health, Medical, Mental Health No Comments »
woman getting UVB light in a tanning bed

A UVB light is a great way to improve your life. It can stimulate vitamin D production, which is important for maintaining good health. Not only that, but a UVB light can also help regulate your mood and energy levels. If you’re considering purchasing a UVB light, be sure to read this article first!

We’ll answer some common questions and provide you with valuable information about UVB light bulbs.

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The Project Shred Diet

Posted October 16, 2022 in Diet, Nutrition Tip 6 Comments »

Just in time for the new year! Lose fat quickly and safely on this 21-day fat-loss shred diet!

Disclaimer: the author is no longer a certified nutritionist and has not been a certified nutritionist since the mid-2000s. Use these diet guidelines and meal plans at your own risk.

Mermaid Abs from the Project Swole shred diet

To spare you from having to read this entire post to learn the premise, here is a quick summary of the Project Shred Diet:

  • A PDF that you can print out, containing meal plans that you can easily follow.
  • A strict diet is used to lose fat in 21 days.
  • A guideline for your post-diet lifestyle eating habits.
  • A detox diet is used to clean out your system of processed garbage.
  • A higher protein diet potentially allows muscle gains while losing fat.
  • Input from no less than 2 certified sports nutritionists.
  • I personally tried it, and it works!
  • Skip all the bunk and check out the meal plans.

Judging by a recent Swole Poll, most Project Swole readers want to build muscle – 53% to be exact. However, 33% of you are looking to lose fat and I’d wager a guess that at least 50% of the muscle-builders will, at some point, switch their goals to losing fat. Therefore I can say that if you are one of the 60+% of Project Swole readers that will eventually want to lose fat, then this article is for you.

The Project Shred Diet is, in fact, a diet plan that you can follow for the recommended 21 days or longer. There are 7 days of carefully planned out meals – 3 full meals and 2-3 optional snacks per day. Each of the 7 days can be switched and swapped around as you prefer. To get the most benefit try to hit all 7 days before repeating. Some food substitutions can be made within reason. I’ll tell you all about the rules in a moment.

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How to Cook Pumpkin Seeds for Halloween and Beyond

Posted October 15, 2022 in Food, Recipes 4 Comments »

Halloween Recipes – How to Bake Pumpkin Seeds

Jack O'Lantern

We recently talked about the sweet Omega 3 and antioxidant benefits of pumpkin seeds. Since autumn is upon us and Halloween fast approaches, you are going to want to cook pumpkin seeds, so I thought it appropriate to discuss some Pumpkin Seed Recipes.

Every time you carve a jack-o-lantern you end up with a Halloween decoration and a bowl full of stringy, slimy, pumpkin guts that don’t look the least bit appetizing. To make them appetizing, follow these instructions, and you’ll end up with a really healthy Halloween snack that everyone can enjoy.

Once considered to be trashcan fodder, we now know you can roast them, toast them, or nuke them; and you can season pumpkin seeds with a wide variety of flavors. Check it out!

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