Beta-alanine is one of the most well-researched performance enhancers in the sports supplement world. Research shows that taking it consistently for about four weeks can make it bigger resistance to fatigueallowing you to work more.*

This, in turn, can help support your fitness goals, such as more muscle, less fat, and more endurance. As with any supplement, knowing when to take beta-alanine can help you get the most out of it.*

Should I take beta-alanine close to my workout?

Some supplements have an “acute” effect, meaning they have a direct benefit immediately after they are ingested. For example, caffeine increases attention within 15 minutes for many people.

Beta-alanine is different. “It can take four to six weeks to get enough beta-alanine in your body to make a noticeable difference in your workouts,” says Trevor Thieme, CSCS. Therefore, there is no need (or short-term benefit) to take it before a workout.

Also, unlike caffeine, which works primarily in your central nervous system, beta-alanine works in muscle cells by combining with histidine to create carnosine. Carnosine helps reduce the acid build-up that causes the “burning” sensation during intense exercise. Result: increased muscle endurance.*

When to take beta-alanine

Taking beta-alanine is a long-term investment. “It doesn’t matter when during the day you take beta-alanine as long as you take it,” says Thiem. In the morning with your coffee, in the evening with your protein, in your pre-workout supplement — it’s all good.

Be consistent, and you can expect a noticeable improvement in your training performance after a few weeks.*

Is Beta-Alanine the same as pre-workout?

Beta-Alanine itself is not a pre-workout supplement as it does not provide acute effects and you can take it at any time of the day. However, it is a common ingredient in pre-workout formulas, for example Beachbody Performance Energize — because it ensures your daily serving.*

When starting supplements, you may experience a common, but also harmless, side effect: beta-alanine rush. Often described as itching or a slight “needle” going under the skin, beta-alanine’s temporary tingling sensation usually begins in the neck, shoulders, and arms about 15 minutes after taking it.

If you can’t get used to the tingling sensation, you can reduce the doses spread throughout the day.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

For people concerned about blood sugar spikes, eating can simply feel like trying to defuse a bomb: choose the wrong food and your serum glucose can spike.

And they are not only diabetics: high glucose levels have been observed even in “healthy” peopleit can cause serious problems and cost you insulin sensitivity over time. The reasons for that they are not fully understoodbut they can be related to stress, diet, sleep problems, lack of activity, etc.

Once you know which foods raise your blood sugar, however, it’s easier to reduce glucose spikes. This article will look at five food categories that should be eaten in moderation, if at all, and how they affect blood sugar.

What causes blood sugar spikes?

Blood glucose spikes are mostly caused by eating carbohydrates, although small changes in blood sugar can come from eating almost anything.

When carbohydrates enter the digestive system, they are broken down and their sugar is absorbed, triggering the release of insulin, which tells that sugar—now in the form of glucose—where to go. A certain amount after meals is normal.

But too much sugar can cause too much insulin, which over time can stop responding to sugar’s calls, loading the blood with more glucose than the body can metabolize. The result can be weight gain, chronic fatigue, health problems, and more.

Cortisol and blood sugar

Elevations in blood sugar can also be caused by stress, which causes the release of cortisol, whose role is to propel the establishment of glucose during stressful situations.

Constant stress can put the body in a constant state of cortisol release, which can mean a constant state of elevated blood glucose. Dietary strategies are key to helping reduce blood sugar spikes, as well as naturally reducing cortisol.

5 foods that increase blood sugar

Knowing what to eat to maintain healthy blood sugar is just as important as what to limit or avoid. The glycemic index helps us make these choices, a scoring system to determine how likely different foods are to raise serum (blood) glucose.

The glycemic index ranks foods on a scale from 0 to 100, with pure glucose at 100. A GI score of 55 or lower is considered low and therefore unlikely to raise blood sugar. Here are the five foods most likely to exceed that threshold.

1. Caloric sweeteners

Added sugar goes by dozens of names and, by its very nature, will have a dramatic effect on blood glucose. Its most popular forms are:

• syrup
• jelly
• honey
• Caramel
• molasses
• Cane juice
• Raw, brown or granulated sugar

The sugar in most nutritional sweeteners is either glucose, fructose, or a combination of the two. Complicating matters, glucose is the food with the highest score on the glycemic index, and fructose hardly raises blood sugar. But taking too much of both can be harmful to your health.

Does honey raise blood sugar?

There is some debate about the effect of honey on blood sugar some studies finding it can have a moderating effect, and finding others the evidence is inconclusive. National Institutes of Health honey 70 points on the glycemic index, so the best course of action – as always – is to practice moderation when consuming honey or any other caloric sweetener.

Does maple syrup raise blood sugar?

Due to its fructose content, pure Canadian maple syrup enters Below the low glycemic food threshold of 54. However, it is calorically dense, so a little can go a long way in raising blood sugar levels. “Maple-flavored” syrup, on the other hand, is usually processed from corn syrup and has a higher glycemic cost.

Does agave raise blood sugar?

Consisting mostly of fructose, the sugar in agave syrup (or nectar) does not raise blood glucose in the short term as easily as many other caloric sweeteners. However, some believe that it really is more harmful than regular sugar in general

Therefore, fructose, unlike glucose, is metabolized in the liver, and can become overloaded over time. When this happens, the liver turns the excess fructose into fat, potentially leading to more chronic high blood sugar. Therefore, it is important to extract the sugar from the fruit from the whole fruit, as it contains fiber that binds to the fructose, slowing down its absorption.

Does coconut sugar raise blood sugar?

Coconut sugar, which is extracted from the sap of the coconut palm, as opposed to the fruit, is a better alternative to table sugar. That’s why a considerable amount of inulin, a type of soluble fiber that reduces acute blood sugar spikes by slowing absorption. But at the end of the day, coconut sugar is still sugar and should be used in moderation.

Does stevia raise blood sugar?

Pure stevia is a natural sugar substitute that contains compounds they are not absorbed the body, therefore, consuming it alone does not affect blood sugar. That said, products containing stevia may also contain additives that can raise serum glucose, so it’s important to check nutrition labels for added sugars.

Does monk fruit raise blood sugar?

Also known as monk fruit luo there guo, it is not recognized as a carbohydrate body and, as a result, does not raise blood sugar. As with stevia, it’s important to make sure monk fruit isn’t eclipsed in the ingredients list by other nutritious sweeteners.

Does sucralose raise blood sugar?

Also known by the trade name Splenda, the sugar substitute sucralose has not been found to raise blood sugar by itself. However, research suggests may impair glycemic response by influencing the microbiome, and requires further investigation.

Does aspartame raise blood sugar?

With a potency 200 times sweeter than sugar, aspartame is used in such small amounts. does not directly contribute much to calorie or blood sugar counting. However, taking this sugar substitute may be associated with an increased risk of weight gain after all impaired glucose tolerance.

Does erythritol raise blood sugar?

Erythritol is a sugar alcohol that has no calories and therefore has no effect on blood sugar. The downside to most sugar alcohols is that they bypass the digestive system and ferment in the colon, often causing gas and bloating. Erythritol, however, is associated with less among these complications.

2. Sweet foods

In general, it’s a good rule of thumb to avoid drinking calories. They are sugary drinks almost 10 percent they have an average American calorie intake and low nutritional value. Even worse, their consumption in large quantities can be significantly increased blood glucose and insulin concentration.

• Soda
• the juice
• Coffee drinks
• Energy drinks

Does caffeine raise blood sugar?

Research on caffeine’s effect on blood sugar is all over the place. Some suggest 200 mg (about two cups of coffee or half the recommended daily limit) is the threshold in which insulin sensitivity may be impaired, while other evidence suggests no significant effect caffeine on insulin sensitivity.

However, other research splits the difference, concluding that caffeinated coffee consumption may impair insulin response in the short term, while improving it in the long term. The best way to watch your glycemic health is to moderate your caffeine intake and avoid sweeteners that turn a harmless cup of coffee into a decadent water dessert.

3. Ultra-processed foods

In addition to the general lack of fat, preservatives, artificial ingredients, and nutrients common in packaged foods, sugar is common in multiple rounds of processing. Ultra-processed foods are usually cheap, convenient, and tragic for your blood sugar and overall health. Among others:

• Packed sweet or savory snacks and desserts
• ice cream
• Sweets
• Hot dogs, bacon, sausage and meat
• Instant soup mixes
• Many ready-to-heat items such as pizza and chicken nuggets

Research found that the more the diet consists of ultra-processed foods, the higher the blood glucose level. In fact, a to analyze The American Diabetes Association published a conclusion that the consumption of ultra-processed foods is associated with an increased risk of type 2 diabetes.

4. White foods

A specific form of processing that refines whole carbohydrates into the most polished, commercialized, and nutritionally bankrupt versions of themselves, food bleaching typically turns even the best carbohydrates into “bad” ones. These types of refined carbohydrates include:

• Enriched white flour
• White bread
• White rice
• Cake and pastry
• pasta
• Sweet breakfast cereals
• Salts, oyster crackers

During the refining process, these foods lose most of their fiber content and often have added sugar, creating a one-two punch for those trying to manage blood sugar spikes. Therefore, it is important to combine it with foods high in protein and/or fiber (more on that below).

5. Alcohol

Alcohol’s effect on blood sugar is complex. It’s easier to consider the type of alcohol you consume and the carbohydrates that accompany it.

Spirits like tequila and whiskey do not contain carbohydrates, but that can change dramatically with the addition of sugary juice, soda, or margarita mix. Meanwhile, craft beer can contain double the alcohol and calories of light beer, and should be consumed with caution if you’re concerned about serum glucose.

Most wines are relatively low in carbohydrates, but all alcohol has potential to reduce the ability of the liver to regulate blood sugar and should not be consumed on an empty stomach.

Foods that help reduce blood sugar spikes

as part of a A holistic plan to reduce blood sugarThere are changes you can make to your diet to help maintain healthy serum glucose levels. If you consume any of the above foods, combine them with them to minimize their effect on blood sugar.

fiber

Including fiber-rich, plant-based foods can slow the absorption of glucose into the bloodstream, which causes blood sugar to gradually rise.

protein

Adding lean protein can increase blood sugar fluctuations by promoting fullness and reducing the likelihood of overeating.

• the fish
• Turkey
• chicken
• Plain Greek yogurt

Healthy fats

Less healthy lipids, such as saturated and trans fats, can counteract efforts to promote normal blood sugar, but monounsaturated and polyunsaturated fatty acids can further slow down the absorption of sugar after eating carbohydrates.

• Oily fish
• Avocado
• Nuts and seeds
• Coconut oil and olive oil
• Dark chocolate (70% cocoa or higher)

We’re sure you’ve been in this situation before: you arrive at your grocery store waiting for an energy boost, only to realize your pre-workout has expired. But looking at the packaging, it appears fine. You give it a sniff, and it smells good. Then you think to yourself, does the pre-workout expire?

You don’t want to waste it, but you’re not sure if it’s worth rolling the dice… So what do you do?

How to know if the previous workout has expired

Go ahead and hang up your detective hat. The best way to determine whether or not yours pre-workout that it’s expired is to look at the expiration date printed on the packaging, says Paul Falcone, MS, BOD’s chief scientist. “These dates are established after testing to ensure the product’s quality, potency and effectiveness over that time frame,” Falcon says.

Also, discolored or lumpy pre-workout powder can also be a sign that it has gone bad after being left out for too long.

Beachbody Performance Energize‘s active ingredients have been carefully formulated to help optimize athletic performance.* Caffeine, beta-alanine and quercetin help boost energy, delay fatigue and maintain laser-like focus.

However, the only way to ensure that you are getting the optimal benefits of Beachbody Performance Energize (or any other pre-workout supplement) is to consume it according to the directions and before the expiration date.

Can pre-workout go wrong after mixing it up?

While it’s a good idea to allow some time (30 to 60 minutes) between your pre-workout drink and hitting the gym, you should avoid pre-training too much in advance. “We recommend drinking your pre-workout mix immediately after, or as directed on the packaging of these products,” Falcon says.

Occasional packages Beachbody Performance Energize — because they include just one serving and don’t require measuring — it’s easy to prepare your pre-workout wherever there’s a water source. Don’t forget your bottle!

What causes pre-training to go wrong?

Anything intended to be consumed has a shelf life. Dietary supplements, like apples, are exposed to air and moisture and will begin to break down over time.

Based on scientific testing, expiration dates provide the most accurate time frame when supplements should be consumed. “Beachbody Performance Energize should maintain its quality as long as it is consumed within the expiration date stated on the package,” Falcon says.

Is it ok to take expired pre-workouts?

At some point, you have probably gambled on an expired product without experiencing any side effects. Maybe you’ve made your choice with yogurt simply past its “best by” date or, in a moment of desperation, reheat that forgotten jar of spaghetti sauce that technically should have been eaten a couple of months ago.

As long as you survived to tell the tale, you should probably discard the questionable item. The same rule applies to all supplements, incl Beachbody Performance Energize.

“It’s never a good idea to consume any product past its expiration date,” says Falcon.

How can you stop pre-training from going wrong?

Pre-workout freshness comes down to proper storage conditions. Use these tips to keep your pre-workout cool.

1. Store in its container

Beachbody Performance Energize‘s container is designed for storage, so avoid transferring it (or any other Beachbody Performance product) to another container.

2. Stay calm

A shelf sitting in direct sunlight or on top of the oven is probably not the best home for your pre-workout. Instead, choose a cool, dry place like a closet or, if you have room, put it in the refrigerator.

3. Avoid moisture

Never use a wet ball for your pre-workout measurements, and be aware of the humidity. Some rooms, like the bathroom, tend to have more moisture in the air. Find the driest place in your home to store before your workout.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Whether you want to take a HIIT class to the next level or increase your endurance during a run, every active person has used caffeine to improve performance. Some of the effects of caffeine are to help increase energy and increase focusand they will also help you overcome obstacles during training.

Research has found that caffeine improves the performance of athletesand also International Olympic Committee has recognized the effectiveness.

However, downing more caffeine before a workout doesn’t mean more power. “The main factors in making caffeine more effective are timing and type,” he explains Marie Spano, MS, RD, CSSD, CSCS.

Here are some of the effects of caffeine and how you can maximize its benefits.

1. Know what it does

Caffeine is one of the most popular nootropics, a group of substances that support mental intelligence, performance and focus. Also the most consumed It helps the world ergogenic (to improve performance) and can help you improve anaerobic power performance.

Along with a proper diet, consuming caffeine before a workout can give you more energy or help get up more after limited sleep. However, caffeine should never replace sleep. It should complement healthy rest, exercise and food.

2. Evaluate how it works for you

“Caffeine blocks the receptors in the brain that sense fatigue,” he explains Kyla Channellwho is pursuing a master’s degree in nutrition and human performance. It is chemically similar to a neuromodulator in the brain that regulates sleep. caffeine binds to the same receptors, reducing drowsiness.

However, this raises another question: are you a fast, slow, or moderate metabolizer of caffeine? The answer is largely determined by your genes, and more specifically CYP1A2 geneexplained Channell. You can find out with a home genetic test, but you’re probably better off experimenting with doses and timing to find out how it works for you personally.

3. Understand the different types

Many sources of caffeine are extracted from plants. The most popular plant sources are tea leaves, coffee beans, and cocoa beans. Another common source in supplements is caffeine anhydrous, or highly concentrated caffeine. Although often of plant origin, a 2019 exam caffeine levels found can be 176 percent of what the label says in some Australian supplements. This can lead to mega-doses (and bad side effects).

“Too much caffeine can be bad,” says Channell, of what high doses can do. cardiovascular health.

4. Consume the right amount

According to the US Food and Drug Administration, consumption 400 mg of caffeine per day (equivalent to four to five cups of coffee) is safe for most healthy adults.

A wave Beachbody Performance Energize It provides 100 mg of caffeine, which research shows is an effective amount for many performance-enhancing benefits.

5. Just Right Time

“Caffeine is absorbed quickly,” says Spano. “But it doesn’t leave your body quickly.” After ingestion, caffeine reaches its highest level in the blood Between 15 and 120 minutesbut it takes about five hours for the body to remove half of it.

For performance benefits, it is best to consume caffeine about 30 minutes before exercise. To help with focus and attention, Beachbody Performance Energize It provides 100 mg of caffeine from green tea and coffee bean extract, and also includes beta-alanine and quercetin. The formula helps you work harder for longer, safely and effectively.*

Whether your goal is to run a marathon, climb a mountain, or crush your co-workers in the annual office plank competition, you need to understand type 1 muscle fibers and how to build them.

Of the two main types of skeletal muscle fibers, type 1 muscle fibers (aka “twitch” muscle fibers) are more endurance-oriented and are essential for steady-state exercises, high-repetition strength training sets, and isometric holds.

But before we get into the specifics of how to target type 1 fibers in your workouts, let’s first look at what they are and how they work.

What are type 1 muscle fibers?

Compared to type 2 muscle fibers, which are larger and stronger, type 1 muscle fibers have long contraction times (hence the nickname “slow twitch”). As a result, they generate less force, but are more resistant to fatigue.

That’s why your body’s fibers are good for longer-duration, steady-state activities like running and cycling, and for sustained effort and high-repetition strength training, like circuit training.

How to train type 1 muscle fibers

Every muscle has type 1 and type 2 muscle fibers, and each is born with its own unique ratio, says Breanne Celiberti, MS, former assistant professor in the University of Tampa’s Department of Human Performance. But with targeted training, you can improve and build one type of fiber over another.

To develop your type 1 muscle fibers, focus on aerobic and resistance-oriented activities and training modalities:

1. Steady state training

Maintaining a steady pace for longer distances will hammer your type 1 fibers (as opposed to sprinting and interval training, which target type 2 fibers).

2. Resistance training

Incorporate light weights and high rep sets into your routine to target your type 1 fibers. Research also shows that performing light/high-rep and heavy/low-rep sets can help maximize hypertrophy (muscle building) by working both primary muscle fibers.

3. Circuit training

Plyometric exercises, such as bodyweight and weightlifting, will tax your cardiorespiratory system and muscles, especially type 1 fibers.

What do type 1 muscle fibers look like?

Type 1 muscle fibers require more oxygen to produce energy than type 2 muscle fibers, so they are red. Their counterparts, type 2 muscle fibers, are more anaerobic (oxygen independent), white.

“Type 1 fibers are also a bit smaller,” says Celiberti. “When examined manually, type 1 muscle fibers have a higher capillary density and oxidative capacity, as well as a smaller diameter than type 2 fibers.”

Protein is one of the essential elements of the human body, essential for building and repairing muscles. If you’re interested in gaining muscle and/or shedding fat, you probably know how important it is to increase your daily intake of this macronutrient. But is there a limit to how much you should consume? How much protein is considered too much?

There are doormen, but it is difficult to go over. Here’s what the experts say.

Are high protein diets safe?

First of all, it is very difficult to eat so much protein that it negatively affects your health. according to a study published in the journal American Journal of Clinical Nutritionconsumed by the average American less than half Between what’s considered the “upper limit” of protein intake: 35 percent of daily calories.

However, research suggests that people who exceed this upper limit will still not see any adverse effects. in one 2016 exam published in Journal of Nutrition and Metabolism14 healthy resistance-trained men alternated months between consuming their normal diet and a “high-protein diet” (more than 3 grams per kilogram of body weight per day). To put that into context, a 154-pound person would need to eat more than 210 grams of protein a day on this diet, which is the equivalent of nearly two pounds of chicken.

After monitoring the subjects for a year, the researchers “found no adverse effects on blood lipid measures, as well as liver and kidney function,” where the most adverse protein responses would appear.

Also, there is research suggests that existing recommendations may be too low for certain populations, including adults over 65, pregnant and lactating women, and healthy children over 3 years of age. So while the scientific discourse about what constitutes too much protein continues, it is important to recognize the emerging literature validating the safety and efficacy of high-protein diets for those who need more.

3 effects associated with high protein diets

Although research has looked at the potential dangers of too much protein, the Institute of Medicine’s Dietary Reference Intake confirms that “not enough data” to provide causal relationships between proteins and health complications, thus highlighting the need for controlled clinical studies.

1. Stomach upset/discomfort

Some people may experience gastrointestinal problems as a result of protein supplementation. This can be attributed to the lactose content of some protein shakes, such as those containing whey protein concentrate. In these cases, using whey protein isolate or plant protein is less likely to cause these problems, as they contain less or no lactose than whey protein concentrates.

GI issues can also come from whole foods. “If you eat too much animal-based protein and not enough complex carbohydrates that contain fiber, you may experience mild constipation,” explains Quyen Vu, MS, RDN.

2. Kidney problems

Some studies reported a link between high protein diets and kidney function. However, it is “very rare” for exercisers to develop kidney problems or other metabolic disorders due to high protein intake, he says. Glenn Gaesser, Ph.D., FACSMprofessor of exercise physiology at Arizona State University.

3. Heart problems

Some studies suggest that that eating too much protein can affect the cardiovascular system.

“Several population-based studies indicate an increased risk of premature mortality associated with diets high in protein, such as the classic low-carbohydrate diet, which is much higher in protein than the typical American diet,” says Gaesser.

However, he continues, “higher protein intake in itself may not be the problem, but rather other features of the diet, such as high amounts of animal fat and low amounts of fiber-rich foods.”

Can eating too much protein cause weight loss?

In a word, yes. Protein is a source of calories. If your goal is to lose weight, it’s important to create a calorie deficit, a state where you’re burning more calories than you’re taking in. If you eat so much protein, it reduces (or eliminates) your calories. deficit, which can undermine weight loss.

“Protein that is not used for normal growth and maintenance functions of the body can be used for energy if it is lacking from other sources, and can be turned into fat,” he says. Mindy Haar, Ph.D., RDN, CDN, FANDregistered dietitian nutritionist and assistant dean at the New York Institute of Technology School of Health Professions. “If consuming too much protein causes you to consume more calories than you need, you will gain weight.”

However, protein is still a part of most weight loss efforts. A meta-analysis 24 studies found that a calorie-restricted, high-protein diet produced more positive changes in overall body composition than a standard protein diet. This is likely because protein promotes fullness and can help maintain muscle.

How do you know if you are eating too much protein?

Your first clue will be a stomach ache or some other minor gastrointestinal drama. Even with guts of steel, know that it’s possible to eat more protein than you can efficiently process.

“Your body can only use a certain amount of protein in one sitting — about 30 grams,” he says. Lisa Moskovitz, RD, CDNCEO of New York Nutrition Group. “This is equivalent to about four ounces of cooked chicken breast or cooked fish, a cup of Greek yogurt or two cups of black beans.”

It is important to spread your protein intake throughout the day, as the body does not store excess protein.

“In my practice I see a lot of athletes trying to cram their protein intake into a meal or two,” he says. Maddi Osburn, RDN, LDRegistered Dietitian Nutritionist in Wichita, Kansas. “If an athlete consumes too much protein in one or two meals, they will not get the best muscle growth response, and it will either be excreted or stored as fat. Also, eating too much protein can replace other important nutrients (such as carbohydrates, fats, and fiber), which are just as important for optimal recovery and performance.”

Unless you’re already a trained gymnast, pull-ups are one of the most difficult bodyweight movements you can attempt. Muscle-ups require excellent mobility, body awareness, coordination and timing.

If you decide to add muscle to your gym repertoire, know that there is a right way and a wrong way to develop this skill.

• Wrong way: Repeatedly swing and slam your body against the bar until you are tired, frustrated and possibly injured.
• The right way: Muscle up progression.

The muscle-up progression is a series of increasingly difficult movements that gradually develop your muscle-up technique as you build your strength. Each stage of the progression includes benchmarks that indicate you are ready to move on to the next drill within the progression.

The last stage is of course the muscle that is performed safely and in perfect form.

6 step barbell muscle up progression

Dr. AS John Gallucci, Jr., MS, ATC, PT, DPT, CEO I Physiotherapyexplains that a muscle-up is actually a series of smaller movements linked together:

1. Kip swing
2. Lifting the knee
3. Leg up
4. Chest pull up
5. triceps

To perform a muscle-up, you must be comfortable repeating each of these movements. This is where muscle progression comes in.

Developed with input from Gallucci and Jeff Waters, USA Boxing Registered Trainer and Owner Watters performanceThe next muscle-up progression starts at the beginner level. Depending on your gymnastics experience and current strength level, you can progress.

Step 1: Hanging Knee/Leg Raise

• Grab a pull-up bar with an overhand grip slightly wider than shoulder-width apart.
• Hang at arm’s length with your arms straight (a position known as the dead hang) and your legs straight and together.
• Bend your knees 90 degrees and raise them to hip level. Hold for a second, then return to the starting position.
• When you are able to do three sets of 10 repetitions, do the same movement keeping your legs straight so that your body forms an L shape. Once you are able to do three sets of 10 straight leg reps, move on to the next step.

Tip: “Make sure you’re not swaying and that you’re using the momentum to lift your legs, and all the work is coming from your hip flexors and core,” says Gallucci.

Step 2: Assisted chest-to-bar pull-up

• Loop one end of a large resistance band around the pull-up bar. Grasp the bar with an overhand grip slightly wider than shoulder-width apart and place one foot on the other end of the resistance band.
• Hang at arm’s length with your legs straight and core and glutes engaged.
• Without swinging or jumping (using momentum to push yourself up), engage your lats and squeeze your shoulder blades together as you pull them into your chest.
• Pause, then hang down.

Tip: “Start with a thicker band,” says Watters. “If you can do 10 full pull-ups, use a thinner band. As time goes on, keep going down until you can do 10 sharp pull-ups with the thinnest band. Then move on.”

Step 3: Sharp chest pull

• Grab a pull-up bar with a grip slightly beyond shoulder width.
• Hang at arm’s length with your arms straight and your ankles crossed behind you.
• Without swinging or kipping, engage your core, glutes, and lats as you squeeze your shoulder blades together and pull your chest up to the bar.
• Pause, then lower yourself back to a stop.
• After three sets of 10 reps, move on. But keep practicing chest pull-ups as you work on new skills.

Tip: “At this stage, it’s important to also work on the ‘push’ function you use in a muscle-up,” says Watters.

He recommends incorporating push-ups into your training plan, including push-ups, in which you lower yourself to the floor and temporarily raise your arms before pushing up into the plank to eliminate any momentum from the movement.

“Start from a floor position to a mid-rise, then lower back to the floor. This is the most difficult part of the push, and that’s why we emphasize it,” he says.

Step 4: Triceps

• Grab the handles of a dip station and jump or rise to the starting position: feet off the floor, arms straight and ankles crossed. (To make the movement easier, you can place a large resistance band across the handles and place your knees on top.)
• Keeping your forearms vertical and elbows tucked in (not bent), allow your body to bend forward as you lower until your elbows form an angle of about 90 degrees.
• Reverse the movement, returning to the starting position. After three sets of 10 reps, move on.

Step 5: Kip swing

• Grab a pull-up bar with an overhand grip slightly wider than shoulder-width apart.
• Hang at arm’s length with arms straight and legs straight and together.
• Assume a hollow body position: engage your core and lats, bend (round) your spine and tilt your pelvis back (hold your tailbone).
• Use your shoulders to push your chest forward and arch your spine, letting your legs swing behind you.
• Use your shoulders, lats, and core to return to a bare-body position and begin pulling the same way you would for chest pull-ups.
• Once you are able to complete three sets of 10 reps where your chest meets the level of the bar, move on to muscle ups.

Tip: Make sure you’re using your shoulders, not your hips, to create your swing.

Step 6: Muscle up

• Grab a pull-up bar with an overhand grip slightly wider than shoulder-width apart.
• Hang your arms straight and your core and glutes engaged.
• Start a kip swing: Starting from a bare-body position, use your shoulders to push your chest forward and arch your spine. Then use your shoulders, lats and core to return to the empty body position. (Once you’re behind the bar, lean back and pull down on the bar to get as high as you can.)
• Squeeze your shoulder blades together and pull your hips toward the bar. As your abs make contact with the bar, rotate your wrists forward, bend forward and straighten your elbows so that your torso is over the bar.
• Hold, then lower to a hanging position.