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Hey fitness nerds!

Push-pull-legs routine is a great workout plan for both men and women.

This routine splits your workouts into three types: push exercises, pull exercises, and leg exercises.

Read 🔽 below. 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• The Best Workout Routine for Men and Women

• Article Explained Simple: Does Ashwagandha work?

• Tips of the Day

• Healthy Pudding Recipe

A Top Surgeon Shares How He Took Control of His Gut Health

We’ve been told our whole lives to eat certain fruits, vegetables, and whole grains to stay in good health.

However, according to Dr. Steven Gundry — a world-renowned heart surgeon — many so called “health foods” in the American diet contain a toxin, that could be expanding your waistline.

This harmful condition is best known as “leaky gut,” and it’s affecting millions of people nationwide. Signs include weight gain, fatigue, digestive discomfort, stiff, achy joints, and even skin problems.

The good news is, this problem can be easily fixed from your own home.

Learn More Now

The Best Workout Routine for Men and Women

Here's how you can structure your week:

• Monday: Push (chest, shoulders, triceps)

• Tuesday: Pull (back, biceps)

• Wednesday: Legs

• Thursday: Rest

• Friday: Push

• Saturday: Pull

• Sunday: Rest or Legs

This routine is beneficial because it allows each muscle group to rest and recover between workouts.

Why does it lead to high muscle growth? Because it focuses on compound exercises that work multiple muscle groups at once.

For women worried about getting too bulky, don't be. Women naturally have less testosterone than men, which means they won't build muscle mass as quickly or easily.

Instead, this routine will help women achieve a toned, defined look. You'll build strength and improve your body composition without getting "jacked".

The push-pull-legs routine is also flexible. You can adjust it to fit your schedule, doing 3, 4, 5, or 6 workouts per week.

Remember to progressively increase the weight or reps over time. This is key for continuous improvement.

Also, don't forget about proper nutrition and rest. They're just as important as the workouts themselves.

I've been using this routine myself and have seen great results. It's challenging but effective.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Check out busybody.io - and join the waitlist for our brand new AI health app.

Article of the Week

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3 Tips to improve digestion

Many of us struggle with it, but there are ways to make it better.

Here are 3 tips to help improve your digestion:

1. Increase fiber intake
   
   Fiber is crucial for good digestion.
   
   It helps move food through your digestive system.
   
   Add more fruits, vegetables, and whole grains to your diet.
   
   Start slowly to avoid discomfort and increase gradually.
   

2. Watch what you eat and drink
   
   Some foods can upset your stomach.
   
   Avoid processed foods, excessive fatty foods, and too much caffeine.
   
   hey can slow digestion or cause discomfort.
   
   Also, limit alcohol as it can irritate your digestive system.
   

3. Stay hydrated
   
   Drinking enough water is essential for good digestion.
   
   It helps break down food and prevents constipation.
   
   Aim for at least 8 glasses a day. Herbal teas can also be beneficial.

Other things that can help:

Eat slowly and chew your food well. This makes digestion easier for your body.

Try to relax when eating. Stress can interfere with digestion.

Consider adding probiotic foods to your diet, like yogurt or kefir. They can support gut health.

I've found these tips helpful in my own life. When I increased my fiber intake and started drinking more water, I noticed a big improvement in my digestion.

Vote below to choose the diet for next week’s recipe

Healthy Pudding Recipe (makes 4 servings)

I used to love pudding when I was a kid.

I lost the love for pudding after.

However, when I started dieting and experimenting with low calorie desserts this was the first recipe I made.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 120 kcal

• Protein: 12 g

• Carbohydrates: 15 g

• Sugars: 10 g

• Fat: 2 g

The Ingredients

• 200g Greek yogurt (3/4 cup)

• 60g protein powder (1/2 cup, preferably vanilla or unflavored)

• 1 tablespoon chia seeds

• 1 tablespoon honey or agave syrup (optional, depending on the sweetness of the watermelon)

• 1 teaspoon vanilla extract

The Instructions

1. Combine Ingredients:

   • In a large mixing bowl, combine Greek yogurt, protein powder, chia seeds, honey or agave syrup (if using), and vanilla extract. Stir well until all ingredients are thoroughly mixed.

2. Chill and Set:

   • Pour the mixture into serving bowls or containers. Cover and refrigerate for at least 2-4 hours, or until the pudding is set and has thickened.

3. Serve:

   • Serve the pudding chilled. You can top it with fresh berries, a sprinkle of nuts, or a dollop of Greek yogurt if desired.

Servings:

• This recipe makes approximately 4 servings.

Vote for the next week’s Recipe by clicking the button below

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