Lauren Bedosky

In slippery, steep, wild terrain, you must be prepared to accelerate and decelerate against a variety of forces, says Eric Dannenberg, C.S.C.S., of Exos, a gym that attracts adventure athletes. That calls for more than squats. Dannenbergs plan preps you for black diamond slopes or the black ice in your driveway.

If youre a beginner, complete Circuit A twice a week for six weeks; then youre ready for Circuit B, which you should do two or three times a week. Fairly fit already? Do Circuit A for just two weeks instead of six.

For Circuit A, dont rest between sets (the third exercise functions as an active rest period). For Circuit B, perform each move for the time or reps listed, resting 30 to 60 seconds between each exercise.

Try This 6-Week Lower Body Blaster Program

<ul><li> Stand with feet hip-width apart and lower into a squat. Keep your knees over your ankles. Hold. If youre a beginner, do three 60-second holds in Weeks 1, 2, and 3; add 10 seconds each week there after. Fit already? Double the hold time and hold a kettlebell a few inches off the floor. </li></ul>

<ul><li> Get on all fours, hands and knees shoulder-width apart and back lat. Lift your knees slightly. Do three 25-second holds in Weeks 1, 2, and 3; add 1 set and 5 seconds per week thereafter. Advanced trainer? Lift your right arm and left leg, then your left arm and right leg for the duration of each hold. </li></ul>

<ul><li> Kneel on your left knee and place your hands on both sides of your right foot. Wedge your left foot against a couch or wall and shift your torso upright. Place your left arm on your right knee and look backward. Thats 1 rep; do 3 sets of 6 per side. Add 1 set a week for Weeks 4, 5, and 6. </li></ul>

<ul><li> Step your left foot forward and do a lunge. Keeping both feet on the floor, raise your torso, pivot 180 degrees, and sink into a right-leg-forward lunge. Start with three 15-second sets in Week 1; add 5 seconds per week. At Week 4, do four 30-second sets; add 1 set and 5 seconds each week. </li></ul>

<ul><li> Bend your knees, throw your hands up, and jump, rotating 180 degrees to the right. Land, then jump and rotate 180 degrees to the left. Do three 15-second sets in Weeks 1, 2, and 3. Add 5 seconds weekly. Do four 30-second sets for Weeks 4, 5, and 6, adding a set and 5 seconds weekly. </li></ul>

<ul><li> Lower to a squat and shift onto your left leg; hop twice. Kick your left leg back as your left hand touches the floor. Pause, then place your right hand down outside your right foot and lift your toes off the floor. Thats 1 rep; do 3 sets of 6 per side in Weeks 1, 2, and 3; then do 4 sets of 6 per side. </li></ul>

<ul><li> Keeping your knees soft, leap left, landing on your left foot, knee bent. Hold for 2 seconds; then leap right, landing on your right foot. Hold for 2 seconds. Thats 1 rep; do 3 sets of 6 for Weeks 1, 2, and 3; do 4 sets of 6 after that. Cant do it? Shuffle one direction, then shift your weight onto that knee. </li></ul>

The combo of snow, ice, and gravity make winter sports thrillingand demand more from your body than just raw strength.

The 6-Week Lower Body Blaster Program Preps Your Legs for Winter

When this happens, you might assume the universe is flipping you the bird-but theres actually a logical reason youre not seeing the same results: Everyones body responds differently to the stimulus that youre putting it through, says <a href="https://mikeclancytraining.com/" id="63a7f00e-d83b-344d-a2d6-cee333c9db66"> Mike Clancy, C.S.C.S </a> , a personal trainer in New York City. If two people do the same exercise for the same number of reps, same volume, youll get two different responses.

There are a variety of factors that determine how your body responds (or doesnt respond) to exercise, and though you cant change some of them (sorry, youre stuck with your genetics), you may be able to make them work to your advantage.

Read on to find out why youre not seeing the same results as your training buddy, and what, if anything, you can do to even the score.

<h1> Who Has Been Training Longer? </h1>

How long youve been training compared to your friend may work for or against you.

On one hand, the more experience you have with strength training, the faster your nervous system can recruit muscle fibers during a lift. The nervous system is the control center of the body; its whats communicating to the muscles to do the action, Clancy explains. With more exposure to training, your nervous system becomes more efficient at communicating with your muscles and individual muscle fibers. Greater efficiency most likely equals better, stronger lifts.

On the flip side, the more experienced you are in strength training, the harder it is to keep making gains, whereas total newbies tend to see dramatic improvements in relatively little time. You can take people whove never done any formal training and have them do almost anything, probably even curling a soup can theyd get bigger, says Minnesota-based exercise physiologist <a href="https://miketnelson.com/" id="10412727-71da-354e-a4a4-f19df24148a9"> Mike T. Nelson, Ph.D., C.S.C.S </a> . If youve been training longer, youre getting closer to your maximum potential. Therefore, youre just not going to gain at the same rate.

Ever hear that the last five pounds in a fat loss goal are the toughest to lose? Same principle here. If youre the one with the longer training history, you need to pay more attention to how well you are (or arent) stressing your muscles. Make sure youre adding volume over four to six weeks, then cut back on volume by 50 to 70 percent for one week. Rinse and repeat.

If hypertrophy (muscle growth) is your goal, try doing your reps at a slower pace. This strategy increases time under tension (i.e., how long your muscle spends under load), which creates greater muscle damage and, therefore, greater muscle growth. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285070/" id="5cfac1b0-b25c-3e90-a6c0-ae08090aa89c"> Research also suggests </a> that slowing your tempo creates a greater boost in muscle protein synthesis (the process of building and repairing muscle fibers) after your workout than lifting at a faster pace.

<h1> Are Your Muscle Fibers Different? </h1>

As you may know, we all have a combination of different muscle fiber types, and different muscle fiber types respond better to certain activities and training styles than others. Some of us have more type II, or fast-twitch muscle fibers (e.g., sprinters, Olympic lifters), which shine during explosive, power-driven movements. Others have more endurance-focused type I muscle fibers (e.g., marathoners); these respond best to high-rep, low-load exercises.

For good or bad, muscle fiber composition is mostly determined by genetics. If youre not seeing the same gains as your friend, it could be that your training style doesnt favor your predominant muscle fiber type. So, while you cant change your muscle fiber composition, you can train in favor of it.

A good, well-rounded strength program will include a mix of rep ranges, but if strength is your forte, youll shine using higher loads and fewer reps (3 to 8 reps). If you lean more toward the endurance side of the spectrum, lower loads and higher reps (15 to 30 reps) will be your sweet spot.

<h1> Who Has a Better Recovery Strategy? </h1>

You dont get stronger or more ripped during a training session; your gains come in between sessions. That is, so long as you give your muscles the tools they need (i.e., nutrition, sleep, hydration) to recover and grow back bigger and stronger. So, if you and your buddy are putting in the same work, but hes smarter about recovery, hes going to make better progress than you.

Lets start with post-workout nutrition. You dont necessarily need to slam a gigantic protein shake as soon as you finish your session, but having a small snack with roughly 15 to 20 grams of protein and carbs can help jump-start muscle repair. The key here is to get leucine, which is the fast-acting branched-chain amino acid that is most responsible for muscle regrowth, says <a href="https://www.racesmart.com/" id="76274d15-7314-3a67-a855-13aa8e594e04"> Susan Kitchen, M.P.H. </a> , a board-certified specialist in sports dietetics.

In general, a scoop of protein powder mixed with some milk (almond, dairy, soy), a protein bar, or a serving of Greek yogurt with a piece of fruit are all good post-workout snack options that will supply you with the amino acids (leucine included) and carbs you need.

Make sure youre getting protein throughout the day, too. Active guys looking to build muscle mass should strive to get 1.4 to 2 grams of protein per kilogram of body weight per day, according to the <a href="https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8" id="b4a38248-b97d-340e-a463-af2e457218fb"> International Society of Sports Nutrition </a> . So, if you weigh 175 pounds, thats approximately 111 to 159 grams per day.

Hydration is another key aspect of training and recovery. If the muscles arent properly hydrated, theyre not even sliding past each other, the contractions arent there, Kitchen says. The body doesnt work as well when its all dried and crushed up.

Get in the habit of sipping water with every meal and carrying your bottle with you to training sessions. Keep tabs on your hydration levels throughout the day by checking your urine every time you use the bathroom-according to Kitchen it should be light yellow.

Dont skimp on sleep, either. Sleep is the time when your body does most of its repair work, and <a href="https://www.researchgate.net/publication/266855811_Sleep_and_Athletic_Performance_The_Effects_of_Sleep_Loss_on_Exercise_Performance_and_Physiological_and_Cognitive_Responses_to_Exercise" id="36bae6c0-4f2e-34e3-a092-71dac12f67fe"> one review in </a> <a href="https://www.researchgate.net/publication/266855811_Sleep_and_Athletic_Performance_The_Effects_of_Sleep_Loss_on_Exercise_Performance_and_Physiological_and_Cognitive_Responses_to_Exercise" id="5c41a1d3-6b95-3510-a1a1-0cdb635b4803"> Sports Medicine </a> reveals the dreamless non-REM sleep phase is especially helpful for boosting protein synthesis and mobilizing free fatty acids, both of which aid recovery. Try to <a href="https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times" id="23b81f0a-7853-3dc8-a206-26bc8d8fbcba"> get seven to nine hours of sleep </a> every night.

<h1> Do You Have Different Body Types? </h1>

Lets face it, some people just gain muscle faster than others. Similarly, some people seem to drop fat in the blink of an eye. Chalk up these advantages to differences in body type.

In general, people are loosely categorized into one or more of the following body types: endomorphs, ectomorphs, and mesomorphs. Endomorphs tend to gain and store fat more easily, endomorphs lose fat easily but struggle to gain muscle, and mesomorphs typically gain muscle and lose fat easily.

But dont think that having a certain body type means your goals arent achievable. Just recognize that you might have a bit more of an uphill battle in certain things, Clancy says.

If you and your buddy have different body types, try tweaking your workouts slightly to address your unique challenges. If youre an ectomorph who keeps comparing your biceps to pipe cleaners, for example, go in 10 to 15 minutes early and get three to five sets of biceps curls under your belt before starting the main workout, Clancy says. Not only will this help you achieve greater training volume (key for muscle growth in particular), but youll be able to recruit your biceps more easily when you get to other arm-focused exercises in your workout. And the better you can recruit fibers during an exercise, the greater your gains.

If you have plenty of muscle but its all covered in a layer of fat, try incorporating more high-intensity elements into the workout. You can achieve this by creating supersets (doing two exercises back-to-back), shortening your rest periods, or doing explosive versions of traditional exercises (think: weighted jump squats instead of goblet squats).

Also, realize that you probably have genetic advantages your training buddy wishes he could steal for himself. For example, maybe your friend can pack on muscle at a greater rate, but you can drop fat at the blink of an eye; we can almost guarantee your fat-burning powers have got your training buddy green-eyed. Everybodys always wishing they had a little bit of what somebody else has, Clancy says.

Why You Shouldn't Be Jealous of Your Workout Buddy

You start working out with a friend, and even though you both put in equal amounts of sweat equity, your buddy quickly passes you up in the gains department.

Why You’re Not as Strong or Jacked as Your Training Partner

That said, there are a few key differences between the diets. We asked several nutrition experts to help give us a closer look.

The Paleo diet is also commonly known as The Caveman Diet. With that, it should come as no surprise that the diet allows any foods your Paleolithic ancestors ate 10,000 years ago: meat, fruits, nuts, seeds and veggies. You can also use specific oils, including avocado, coconut, and olive.

The idea is, cavemen didnt have heart disease, obesity, or diabetes, so why wouldnt we eat like them? Not included? Well, anything made with modern processing methods. That means no frozen pizzas, fried chicken, or bottled salad dressings. Unsurprisingly, dairy, refined vegetable oils, and salt are also a no-no.

What is surprising, however, is that foods like grains, legumes, and potatoes arent allowed for the Paleo eater.

Like the Paleo diet, the Whole30 diet is high-protein, low-carb, and allows no processed foods. Unlike Paleo, however, Whole30 only lasts 30 days. According to founder Melissa Hartwig, Whole30 is an elimination diet designed to help you identify food sensitivities. Its a self experiment after which there is an entire outlined plan to take what you learned and to make it into a sustainable lifestyle, she <a href="https://www.menshealth.com/weight-loss/a19542022/whole-30-diet-for-weight-loss/" id="ef9fa0b2-5583-3839-a8bc-41ac42385360"> previously explained </a> to Men's Health.

Who needs an elimination diet? Well, they can be helpful for people who are bothered by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5358086/" id="02d6529c-46ec-3e13-ab6a-273fc5231d9c"> digestion problems </a> or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3865272/" id="9957d0ca-85fc-3865-a7fe-3d1b892ec5c2"> skin rashes </a> . By cutting specific foods out of your diet for a period of time and then slowly reintroducing them, you can get a better of sense of which foods are causing you trouble.

That said, youre probably better off working with a doctor if youre really worried that a food is causing gastrointestinal issues, Alyssa Ardolino, a registered dietitian with the International Food Information Council, <a href="https://www.menshealth.com/weight-loss/a19542022/whole-30-diet-for-weight-loss/" id="985a7731-c0f5-36d0-af50-ac80c6d1754a"> previously told </a> Men's Health.

<h1> Which diet is more restrictive? </h1>

The Paleo Diet: Its a cinch that our caveman ancestors didnt have a ton of food choices back in the day. As such, youre only <a href="https://thepaleodiet.com/what-to-eat-on-the-paleo-diet-paul-vandyken/" id="87a6578b-7b7b-3f2e-aed0-30687745c1af"> allowed </a> grass-fed meat, seafood, fruits, veggies, eggs, nuts and seeds, and some oils (olive, walnut, flaxseed, macadamia, avocado, coconut).

That means things like grains, legumes, refined sugar, dairy, refined vegetable oils, processed foods, and even salt are off-limits. You rare, however, are allowed to eat three non-Paleo meals per week. So theoretically, you should be able to indulge in the occasional beer or slice of pizza, right?

The Whole30 Diet: Similar to Paleo, Whole30 bans dairy, grains, legumes, processed foods, and refined vegetable oils. Also on the list of banned Whole30 foods is anything that includes sugar (sorry, no maple syrup, honey, or stevia), alcohol (even in cooking), soy (tofu, soy sauce, tempeh, miso, edamame), MSG or sulfites, and any baked goods made with approved Whole30 ingredients. The idea is to get rid of any foods that may cause GI issues, skin problems, fatigue, and cravings. Essentially, youre giving your body the chance to heal and reset.

So, what foods are left over? Meat, veggies, fruit, eggs, and natural fat sources like olive oil and nuts. If youre not sure whether a food is safe or off-limits, you can check out the list of <a href="https://whole30.com/downloads/whole30-grocery.pdf" id="6ab7b847-47c1-3dcc-a507-12e8439380e9"> approved </a> and <a href="https://whole30.com/downloads/official-whole30-program-rules.pdf" id="113a0429-2beb-3c96-a86c-201f00d3fa69"> banned </a> foods on the Whole30 website.

There are no cheat meals or compromises with the Whole30 diet. If youre going to do it, you have to follow it to the letter-for the full 30 days.

The winner: Paleo. While both diets are pretty restrictive, <a href="https://www.rachelepojednic.com/" id="8a91ea8a-5836-34d7-a3c6-7c15788b8b67"> Rachele Pojednic </a> , Ph.D., assistant professor of nutrition at Simmons University and former research fellow at the Institute of Lifestyle Medicine at Harvard Medical School, calls out the tough love language Whole30 uses ( <a href="https://whole30.com/downloads/official-whole30-program-rules.pdf" id="a4a21e6d-748a-3534-a912-508a629bdc64"> phrases like </a> Dont even consider the possibility of a slip, and This is not hard), and believes that the diet may encourage an unhealthy relationship with food. If youre eating food that makes you feel good, thats one thing, but restricting out of fear and tough love seems like a very slippery slope, she says.

<h1> Which diet is easier to stick with? </h1>

The Paleo Diet: Though both diets restrict similar foods, Paleo is a bit more relaxed than Whole30. As Pojednic notes, Paleo is meant to be a lifestyle. You may not get the hang of it right away-and thats okay.

The Whole30 Diet: Slip up once on the Whole30 diet and you have <a href="https://whole30.com/downloads/official-whole30-program-rules.pdf" id="8d10660e-5bf8-3562-a515-fb47428d8109"> start all over again </a> at day one. Thats right, just one spoonful of ice cream or sip of beer and its back to the starting line.

The winner: Paleo. The fact that Paleo offers more flexibility makes it easier to follow. That said, knowing that you only have to follow Whole30 for one month may make it easier for some people to stick with it for the duration.

<h1> Which diet is better for weight loss? </h1>

The Paleo Diet: Any weight loss you do experience on Paleo (or Whole30, for that matter) will likely come from <a href="https://link.springer.com/article/10.1007/s11894-017-0603-8" id="bfe9a4d7-75e3-3d09-a6bb-150e2100ae4d"> restricting calories </a> , as noted by a review in Current Gastroenterology Reports. As Pojednic notes, the weight loss magic of Paleo isnt the elimination of certain food groups (ex. grains), its the shift toward a healthier eating pattern. Just be warned that going overboard with Paleo-friendly foods like meat, nuts and seeds can lead to weight gain.

The Whole30 Diet: Similar to Paleo, your weight loss on Whole30 will probably be thanks to the fact that youre eating fewer calories overall, Pojednic says.

The winner: Whole30. Whole30 probably gives better results just because its so restrictive and its for a certain period of time, says <a href="https://wexnermedical.osu.edu/mediaroom/expertslisting/liz-weinandy" id="5fcd5da1-f111-36b4-ac54-bc2dd0c90dba"> Liz Weinandy </a> , R.D., M.P.H., a registered dietitian at The Ohio State University Wexner Medical Center.

However, she and Pojednic warn that your weight loss results with Whole30 will likely be short-lived: My guess would be that people do really well on Whole30 for the first 30 days, and then on day 31 things start to come off the rails, Pojednic says. Paleo may work better for long-term weight loss because its more of a culture shift than a 30-day fix.

<h1> The verdict: The Paleo Diet is the better diet. </h1>

Weinandy and Pojednic both agree that Paleo has a slight edge over Whole30.

I would give Paleo a little bit more of a thumbs-up just because I dont really like that attitude [of Whole30], Weinandy says. She references the tough love language of Whole30 that Pojednic pointed to earlier. I never like to see that language. What she and Pojednic do like about the diets is that they both encourage people to focus on eating whole foods.

The fact that both Paleo and Whole30 ban dairy, grains, and legumes, however, means you may want to supplement with calcium and vitamin D if you choose to follow either diet plan. Youll also want to load up on fruits and veggies to ensure youre getting fiber. The true backbone of the Paleo diet is fruits and vegetables layered with different types of protein, so I think as long as you stay true to the intention of that diet, you should be great, Pojednic says.

That said, think twice before trying either diet. Whichever eating pattern you do choose, make sure it encourages whole foods-without making you fearful of others.

If youve ever shopped around for a diet plan to help you lose a few inches, youve likely come across the Paleo diet and the Whole30 diet. At first glance, there doesnt appear to be much that separates the <a href="https://www.menshealth.com/nutrition/a25563092/the-paleo-diet-beginners-guide/" id="b9bb31e4-93f7-32b7-a2b0-96c6e47aaf91"> Paleo diet </a> from the <a href="https://www.menshealth.com/weight-loss/a19542022/whole-30-diet-for-weight-loss/" id="7e620030-baec-30f0-adfa-7163ee68d2d0"...

Which Diet Is Better for Weight Loss: Paleo or Whole 30?

The brainchild of kettlebell specialist Eric Leija (a.k.a. <a href="https://www.instagram.com/primal.swoledier/" id="32ab1f1d-0b91-3cf3-a539-e661a494158c"> Primal Swoledier </a> ), the lawnmower flow is as fun as it gets. It blends three movements to build muscle where you need it most (your back and core). It also bulletproofs your shoulders and slashes calories faster than a riding mower cuts the grass.

These are three moves you can do individually, says Leija, who is also the creator of the <a href="https://order.hearstproducts.com/subscribe/hstproducts/255260" id="9adef411-4aa6-3314-a4fc-880dc29c22ab"> Mens Health workout video program Kettlehell </a> . I combined them so they wouldnt be so boring.

This Lawnmower Kettlebell Flow Cuts Through Fat

Do this flow right and youll tighten your posture and help alleviate shoulder pain. Aim to do 4 sets of 5 to 8 reps per side, with plenty of rest between sets. Because, hey, mowing the lawn is hard work!

Want more moves from Leija? All you need is one kettlebell to do his fiery full-body workouts in <a href="https://order.hearstproducts.com/subscribe/hstproducts/255260" id="2a362bc5-c68b-3e14-acbf-d91941f5a197"> Kettlehell, the newest Mens Health fitness program </a> . Download the <a href="https://www.alloutstudio.com/" id="444bb2c2-0521-3a68-abe1-a4f2022fb270"> All Out Studio app now </a> .

Start in a split stance, right leg straight behind you, a kettlebell next to the inside of your left foot. Keeping your back flat, lean over your lead leg. Grip the kettlebell with your right hand.Brace your core.

Resist the urge to twist at the chest as you pull your elbow back to your right hip, rowing the kettlebell tight against your ribs. Squeeze your shoulder blade at the top. Keep your shoulders square with the floor; aggressively tighten your abs to do this.

Lower the kettlebell with control, then explosively pull it to your shoulder. As you do this, drive your hips forward and drop your right knee to the floor. Squeeze your glutes and keep your core tight. Youre now in a half-kneeling position.

Press the kettlebell overhead, keeping your core tight.Avoid arching your back. Continue squeezing your glutes. Slowly lower the kettlebell back to your shoulder. Return it to the floor and position yourself for another rep.

You've seen a lot of flow on Mens Health recently. You know, those moves that essentially chain several exercises together. They help you burn calories, develop muscle, and learn coordination and athleticism. And the best part: Theyre fun.

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Pulse Ghana is the most followed news and entertainment platform, informing and engaging young Ghanaians round the clock, providing updates by the hour.

Lauren Bedosky

Articles written by the author

The 6-Week Lower Body Blaster Program Preps Your Legs for Winter

Why You’re Not as Strong or Jacked as Your Training Partner

Which Diet Is Better for Weight Loss: Paleo or Whole 30?

This Lawnmower Kettlebell Flow Cuts Through Fat