Blog

author: Lori Zikuska | 18.06.2019 at 19:08 | 0 Comments

What are the best 3 sports for summer 2019? Top sports and fitness tips

Once it starts getting warmer outside, there is no excuse for avoiding sports. Whilst you can put it off due to the cold, rain or snow in the winter, it is nearly always beautiful outside in the spring and summer. Along with a training partner and a little self-discipline, sports that feel more like fun than physical activity will help outwit your inner couch potato.

#1 - The best sports for summer 2019: Golf

Most people don’t view golf as cool, but as a sport for posh people and posers. But viewing golf as a stuffy sport does it an injustice. You can start playing golf at any time, and you do not need any prior knowledge.

If you don’t spend your time driving around the golf course on a golf cart, you will get quite a lot of exercise and, in an 18-hole game, cover around ten kilometres. This in turn benefits the cardiovascular system and burns calories. Swinging to hit the golf ball uses the muscles in the arms, shoulders and torso in particular, and in addition teaches coordination. Those who prefer things a little more unconventional should try the summer sport of CrossGolf. You do not play golf on a set course, but anywhere where a game is theoretically possible - in the town, on industrial sites or in parks, for example.

#2 - The best sports for summer 2019: Stand Up Paddling

Visiting lakes is often the best thing to do in summer. But lying around on a towel all day can be boring. Therefore: try Stand Up Paddling now and again. A sport that does not feel like sport at all. Perfect for anyone who wants to combine sport and fun. Nowadays you can hire boards at almost every major lake. With stand up paddling you use all the muscles in your body, because you need to keep your balance constantly to prevent yourself ending up in the water (which, however, is a great for cooling off from time to time!). The day after taking part in Stand Up Paddling, your muscles may ache in places they have never ached before. Don’t worry about it, the experience makes it worthwhile!



#3 - The best sports for summer 2019: Crossminton
Crossminton is like badminton, only faster! Added to this there are influences from tennis and squash. What you definitely need: Crossminton rackets and someone to play with. On the other hand, you do not need a net. The ball is played low over a long distance, which means that speeds of as much as almost 300 km/h can be achieved. The perfect summer sport for those who like it fast!

As a reader of our article “What are the best 3 sports for summer 2019? Top Sport and Fitness Tips”, you might also be interested in the following articles in the amino4u Fitness Blog:

Tags: Summer sports, Summer sports 2019, Sport trends summer, Sport trends 2019, Sports in summer, Exercise, Stay fit in summer, Sports and Fun, Sport trends that are fun, Recreational sports, leisure sports, Sport tips, Healthy living, Summer sport tips, Fitness tips 2019, Sport tips 2019, Fitness tips 2019, Sporting tips 2019, Fitness-tips, Sport-tips 2019, Best sports 2019, Trends summer 2019, Tips healthy living 2019, Golf trends 2019, Stand Up Paddling tips, Stand Up Paddling tips 2019, Crossminton trends, What is crossminton, Top Fitness blog, Top Sport blog, What is trending summer 2019, Sport trends 2019
author: Lori Zikuska | 22.05.2019 at 13:57 | 0 Comments

Top vegan nutrition tips for better fitness and health without animal foods: Vegan nutrition

Is this form of nutrition suitable for me and what exactly are its features? In the amin4u blog we introduce you to different types of diets for a fit, healthy life. This time, one without any animal products: Vegan.

#1 Top vegan nutrition tips for better fitness and health without animal foods: Vegetarianism and veganism

You could say that veganism is a stricter version of vegetarianism. While vegetarians do not eat meat or fish, in addition, vegans do not eat any other animal products, such as milk, eggs or honey. For many vegans, this lifestyle extends much further than nutrition. For example, they avoid cosmetics that contain animal ingredients such as some E-dyes from lice. Also, many garments contain animal fibres, for example wool sweaters, or are made of leather, such as shoes or leather jackets. Vegans therefore opt for imitation leather or synthetically manufactured fibres and make-up products that contain no animal derivatives and have not been tested on animals.

#2 Top vegan nutrition tips for better fitness and health without animal foods: The benefits of vegan nutrition

For many vegans, there are a number of reasons for their choice of diet, which are not necessarily related to food: The avoidance of animal products logically protects both wildlife and the environment, because for the production of plant foods, far less water and land is required than for animal products. In addition, for humans, a pure plant-based diet has benefits: a significantly lower risk of heart attack, lower cholesterol and a lower risk of diseases such as cancer, osteoporosis, appendicitis, arthritis, obesity and diabetes. Many athletes also enjoy the benefits of this type of diet. Incidentally, the intake of protein is not a problem at all, because even among plant foods there are real protein bombs, especially legumes and tofu. And in an emergency, there is always amino4u. 

Top vegan nutrition tips for better fitness and health without animal foods
 

#3 Top vegan nutrition tips for better fitness and health without animal foods: This is how to get started on a vegan lifestyle

For those who are afraid to go straight into it, they can first transition from meat eater to vegetarian and then gradually approach a vegan diet. Before making any major change in diet, it is always advisable to talk to your doctor to clarify any personal health risks. The vegan diet allows you to eat what tastes good for you. In addition, you can also pay attention to what your body needs: Athletes require a lot of protein from nuts, lentils or beans, women often need more iron, which is found in dried fruit and green vegetables. If you eat a balanced diet, the doors to veganism are open to you. Some exceptions: Vitamin B12 is not present in pure plant foods and should therefore be taken as a supplement.

As a reader of our article “Top vegan nutrition tips for better fitness and health without animal foods: Vegan Nutrition”, you might also be interested in the following articles in the amino4u Fitness Blog:

5 TOP NUTRITION TIPS FOR STARTING OFF AS A VEGETARIAN: THESE TIPS CAN HELP YOU WITH A SUCCESSFUL START TO VEGETARIAN LIFE
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOOD FOR MORE MUSCLE STRENGTH
TOP HIGH CARB LOW FAT NUTRITIONAL TIPS FOR FITNESS AND HEALTH: ADVANTAGES OF HIGH CARB LOW FAT
TOP TRAINING AND NUTRITION TIPS FOR MUSCLE BUILDING: TRAIN MORE MUSCLES WITH SPORTS AND NUTRITION
TOP NUTRITION TIPS - HOMEGROWN SUPERFOODS: HEALTHY AND CHEAP FOOD DIRECTLY TO YOUR DOOR

Tags: Fitness blog, diet blog, diet blogger, fitness blogger, nutrition tips, healthy eating, healthy eating tips, healthy eating veganism, healthy eating vegans, diet change, diet change blog, diet change blogger, diet change fitness, diet change vegan, diet veganism, diet change plant-based, diet change tips, how to change diet, diet change veganism tips, diet change veganism blog, how do I change my diet, how to change your diet, how to change to veganism, how to change to a vegan diet, veganism Tips, veganism Blog, veganism help, veganism what to look out for, veganism protein, veganism nutrients, veganism fitness, veganism fitness tips, Changing to veganism tips, veganism metabolism, veganism change in metabolism, veganism weight loss, veganism weight loss tips, veganism fat burning, veganism metabolism tips, burn fat build muscle, lose weight without muscle loss, lose weight build muscle, burn fat without losing muscle, weight training veganism, veganism sports, veganism athletes, veganism weight training, why veganism, does veganism work
author: Lori Zikuska | 07.05.2019 at 13:30 | 0 Comments

Top Training and Diet Tips for Building Muscle: Grow more muscle with working out and eating right

You want a fit and muscular body? Becoming ripped means having the right diet, eating in a calorie surplus and doing strength training with specific exercises and the correct form.

#1 Top Training and Diet Tips for Building Muscle: How hypertrophy works and reasons to build muscle

The process of building muscle is called hypertrophy. During this process, your body lets the individual muscle fibers grow thicker so that the whole muscle can get bigger. In order to get to this point, you need to put more stress on your muscles than usual. This leads to tiny micro-cracks in the musculature which are then repaired by using supercompensation and by making the muscle thicker so it can withstand future stress.
Why do we even want to build more muscle? Having a fit and aesthetically good-looking body is the one thing, but there are many other reasons for building more muscles: Muscles can help you lose weight because they burn calories, they protect bones and joints from breaking, keep you fit in old age and prevent pain. Chronic back pain for example is often due to poor posture and a weak back musculature.
Calorie surplus and the right diet for more muscle - Top Training and Diet Tips for Building Muscle
#2 Top Training and Diet Tips for Building Muscle: Workouts and training for stronger musculature and building muscle

Only regular and targeted strength training can build muscle. It’s best to train 2 to 3 times per week for about 30 minutes up to an hour. Use the Big Five as a basis for your training. These exercises are squats, deadlifts and pull-ups as well as the bench press and shoulder press. Choose a weight that allows you to perform just 8-12 reps per set. Use two seconds for each movement phase and hold for one second in the static phase. If you’re unsure whether or not you’re using proper form when performing any exercises or which training plan works for you, ask a personal trainer or someone at your gym for help. Wrong form or posture leads to incorrect stress and can harm your joints. The most important, however, is recovery after your workout. Muscles can only grow when you’re resting, so take breaks of 48-72 hours between training sessions.

#3 Top Training and Diet Tips for Building Muscle: Calorie surplus and the right diet for more muscle

Unfortunately, working out alone will not do the trick. Your diet plays an even bigger role. If you want to build muscle – gaining more muscle mass, that is –, your caloric intake has to be more than what your body burns each day. On top of that, your body needs protein to repair the muscles and let them grow. It is recommended to eat 5 to 6 meals spread across the day, and to consume a total of 0.5 to 1 g of protein for every pound you weigh.
Directly after your workout, you should support your body with proteins and carbohydrates. amino4u is perfect for your protein intake because it contains all essential amino acids and is available in your bloodstream within 23 minutes.

Since you read our article “Top Training and Diet Tips for Building Muscle: Grow more muscle with working out and eating right”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP HIGH CARB LOW FAT DIET TIPS FOR FITNESS AND HEALTH: THE BENEFITS OF HIGH CARB LOW FAT
WEIGHTLIFTER AND ATHLETE MAIK THIES IN THE AMINO4U INTERVIEW – THE RIGHT DIET FOR A BETTER PERFORMANCE IN PROFESSIONAL SPORTS
TOP ATHLETIC VALENTINE’S DAY TIPS FOR FITNESS AND HEALTH COUPLES: FITNESS AND WORKOUT TIPS FOR COUPLE SPORTS
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
 Tags: fitness Blog, fitness blogger, strength training blogger, weightlifting blogger, muscle growth blogger, muscle growth tips, fitness tips, health tips, muscle growth fitness, muscle growth fitness tips, muscle growth fast, grow muscle fast, grow muscle fast healthy, grow muscle in a quick and healthy way, muscle growth how, how to grow muscle, muscle growth training, muscle growth which exercise, muscle growth exercises, muscle growth eating, muscle growth food, muscle growth diet, muscle growth how much food, muscle growth calorie surplus, muscle growth fitness, muscle growth why, muscle growth in old age, muscle growth old, muscle growth elderly, muscle growth over 40, muscle growth easy, muscle growth as a teenager, muscle growth strength training, muscle growth weightlifting, muscle growth deadlifts, muscle growth squats, muscle growth bench press, muscle growth shoulder press, muscle growth pull ups, muscle growth what to eat, muscle growth how much protein, muscle growth amino, muscle growth amino acids, muscle growth shakes, muscle growth do I need shakes, muscle growth with protein shake, muscle growth carbs, muscle growth carbohydrates, muscle growth supercompensation, muscle growth hypertrophy, what is supercompensation, what is hypertrophy, build muscle fitness, build muscle fitness tips, build muscle fast, build muscle fast, build muscle fast healthy, build muscle in a quick and healthy way, build muscle how, how to build muscle, build muscle training, build muscle which exercise, build muscle exercises, build muscle eating, build muscle food, build muscle diet, build muscle how much food, build muscle calorie surplus, build muscle fitness, build muscle why, build muscle in old age, build muscle old, build muscle elderly, build muscle over 40, build muscle easy, build muscle as a teenager, build muscle strength training, build muscle weightlifting, build muscle deadlifts, build muscle squats, build muscle bench press, build muscle shoulder press, build muscle pull ups, build muscle what to eat, build muscle how much protein, build muscle amino, build muscle amino acids, build muscle shakes, build muscle do I need shakes, build muscle with protein shake, build muscle carbs, build muscle carbohydrates, build muscle supercompensation, build muscle hypertrophy
author: Lori Zikuska | 23.04.2019 at 13:21 | 0 Comments

Top Diet and Fitness Fasting Tips for Ramadan or Detox: Stay healthy and fit during a fasting period, Ramadan or a juice fast

In general, fasting means partially or fully renouncing food, beverages or drinks and tobacco. In that process, there are a few things to consider when it comes to working out and fitness.

#1 Stay Fit and Healthy When Fasting with Top Diet and Fitness Tips: Reasons for fasting and benefits of a fast

Many people fast as a tradition and for religious reasons. Many Christians give up meat or sweets during their 40-day fasting or Lenten period before Easter. This year, that was between March 6th and April 18th. In this day and age, more and more Christians decide to fast material things such as smartphones or plastic. Muslims, on the other hand, refrain from eating or drinking anything from sunrise to sunset during their fasting month, Ramadan, which is between May 6th and June 4th of this year.
Aside from religious reasons, there are also other ways to fast, such as therapeutic fasting or fasting cures. Fasting periods can vary a lot, from a couple of hours when doing intermittent fasting up to over a week. The intensity is also variable depending on the concept: During the fast, you either don’t eat or drink at all, sometimes you are allowed to have zero-calorie drinks, or you drink specially made juices. Fasting can help you lose weight as well as purge and flush out toxins.

#2 Stay Fit and Healthy When Fasting with Top Diet and Fitness Tips: Avoid side effects and hunger when fasting

There is one main rule for therapeutic fasting: If you’re hungry, you’re not fasting – and if you do the fast correctly, you’re not hungry. Nonetheless, you might experience hunger or cravings from time to time, just as people who do intermittent fasting experience it. Try drinking some water or unsweetened tea. Those who are fasting for Ramadan, however, also don’t drink anything during the fasting hours. In this case, the only solution is trying to distract yourself, thinking about something else, and continuing with your day. Or maybe ask someone to try out a new activity?
A healthy body will not come to any harm from fasting, whether it be religious or therapeutic. That means, every healthy adult can fast. On the other hand, those who suffer from sickness or are weakened by age as well as pregnant or breastfeeding women should be careful. This is for example established in Islam and also to be considered with other forms of fasting. For anyone fasting for over a week without any food, it is also recommendable to take vitamins and minerals like sodium, potassium or magnesium to help the body. During a juice cleanse, the body can get vitamins from the fruit and vegetable juices.
Avoid side effects and hunger when fasting - Stay Fit and Healthy When Fasting with Top Diet and Fitness Tips
#3 Stay Fit and Healthy When Fasting with Top Diet and Fitness Tips: Workouts and training during fasting periods

As a general rule, working out is healthy and also possible when fasting. However, you should listen to your body and take a break when you experience side effects such as shaking or dizziness. High-performance sports are only advisable to those who have a lot of experience with both training and fasting. If you’re not sure, it’s always best to talk to a doctor in advance.
Bonus Tip: When fasting, your body will start burning fat depots first before tackling muscle mass. If you’re still worried about muscle loss when fasting for non-religious reasons, try taking amino4u before and after training. It’s almost calorie-free while still providing all essential amino acids.

Since you read our article “Top Diet and Fitness Fasting Tips for Ramadan or Detox: Stay healthy and fit during a fasting period, Ramadan or a juice fast”, you might also be interested in the following posts on the amino4u Fitness Blog:
WEIGHTLIFTER AND ATHLETE MAIK THIES IN THE AMINO4U INTERVIEW – THE RIGHT DIET FOR A BETTER PERFORMANCE IN PROFESSIONAL SPORTS
TOP DIET AND FASTING TIPS FOR FITNESS AND HEALTH: THE INTERMITTENT FASTING TREND
5 TOP DIET TIPS FOR BECOMING A VEGETARIAN: THESE TIPS MAKE STARTING A VEGETARIAN LIFE EASY
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
TOP 3 SPORTS, TIPS AND IDEAS FOR OVER-40’S: STAY HEALTHY AND FIT AS YOU AGE
Tags: Fitness blog, diet blog, diet blogger; fitness blogger; diet tips; healthy diet; healthy diet tips; healthy diet intermittent fasting; healthy diet fasting; intermittent fasting tips; intermittent fasting blog; intermittent fasting pro tips; intermittent fasting what to consider; intermittent fasting protein; intermittent fasting amino acids; intermittent fasting nutrients; intermittent fasting fitness; intermittent fasting fitness tips; intermittent fasting burn fat; intermittent fasting metabolism tips; intermittent fasting strength training; intermittent fasting weightlifting; intermittent fasting sports; intermittent fasting workout; intermittent fasting exercise; intermittent fasting athletes; intermittent fasting diet; intermittent fasting why; fasting cure; fasting cure benefits; what is fasting; fasting types; types of fasting; fasting religious or therapeutic; therapeutic fasting; religious fasting exercise; religious fasting workout; therapeutic fasting exercise; therapeutic fasting workout; healthy diet fasting cure; fasting cure tips; fasting cure help; fasting cure blog; fasting cure what to consider; fasting cure protein; fasting cure amino acids; fasting cure nutrients; fasting cure fitness; fasting cure fitness tips; fasting cure burn fat; fasting cure metabolism; fasting cure metabolism tips; fasting cure strength training; fasting cure weightlifting; fasting cure exercise; fasting cure workout; fasting cure athletes; fasting cure diet; fasting cure why; healthy diet Ramadan; Ramadan tips; Ramadan help; Ramadan blog; Ramadan what to consider; Ramadan protein; Ramadan amino acids; Ramadan nutrients; Ramadan fitness; Ramadan fitness tips; Ramadan burn fat; Ramadan metabolism; Ramadan metabolism tips; Ramadan strength training; Ramadan weightlifting; Ramadan exercise; Ramadan workout; Ramadan athletes; Ramadan diet; Ramadan why; Ramadan high performance sports; Ramadan athletic impairments; healthy diet fasting period; fasting period tips; fasting period help; fasting period blog; fasting period what to consider; fasting period protein; fasting period amino acids; fasting period nutrients; fasting period fitness; fasting period fitness tips; fasting period burn fat; fasting period metabolism; fasting period metabolism tips; fasting period strength training; fasting period weightlifting; fasting period exercise; fasting period workout; fasting period athletes; fasting period diet; fasting period why; fasting period high performance sports; fasting period athletic impairments; healthy diet Lent; Lent tips; Lent help; Lent blog; Lent what to consider; Lent protein; Lent amino acids; Lent nutrients; Lent fitness; Lent fitness tips; Lent burn fat; Lent metabolism; Lent metabolism tips; Lent strength training; Lent weightlifting; Lent exercise; Lent workout; Lent athletes; Lent diet; Lent why; Lent high performance sports; Lent athletic impairments; juice cleanse fitness; workout during juice cleanse
author: Lori Zikuska | 09.04.2019 at 10:43 | 0 Comments

Top High Carb Low Fat Diet Tips for Fitness and Health: The benefits of High Carb Low Fat

What characterizes different diet forms and how do I find the one that’s right for me? In the amino4u blog, we show you various forms of nutrition, including top tips and information! Lots of carbs and almost no fat is the basis for the so-called High Carb Low Fat diet, HCLF in short.

#1 Top High Carb Low Fat Diet Tips for Fitness and Health: Carbs as the main source of energy

While on a starch-based or High Carb Low Fat diet, the body gets its energy from carbohydrates. Carbs are a quick and easily digestible source of energy. The main energy supplier, therefore, is glucose. Plant-based carbs are being converted into glycogen which then is stored in your muscles and liver. Excess carbohydrates are emitted as heat. Most people following the HCLF principle don’t consume animal products because vegan foods are especially high in starch. This is also the thesis of Starch Solution, a form of nutrition developed by Dr. John McDougall. This requires you to take in mainly carbohydrates, no oils and very few high-fat foods such as nuts or avocados. Another guideline is 80-10-10 which translates to a macronutrient ratio of 80% carbs, 10% fat and 10% protein. High Carb Low Fat also means avoiding highly processed foods in general, especially white flour and sugar. Fats are – depending on which guideline you follow – consumed as unsaturated fats in small amounts, for example as coconut oil, linseed or olives.

Top High Carb Low Fat Diet Tips for Fitness and Health - The advantages of eating a High Carb diet

#2 Top High Carb Low Fat Diet Tips for Fitness and Health: The advantages of eating a High Carb diet

A HCLF diet consists of many staple foods like potatoes, rice, corn or quinoa, which have been eaten by many peoples for centuries, unprocessed and daily. This is supposed to counteract diseases of our modern society, like diabetes or obesity. The plant-based, high-carb way of eating also aids digestion: The high amount of fibers makes the foods easy to digest and this can even help you lose weight. High Carb Low Fat can help build muscle, lower cholesterol and shorten recovery time after exercise. Many people following HCLF also say that they can eat more and worry less about gaining weight.

#3 Top High Carb Low Fat Diet Tips for Fitness and Health: Changing your diet to a high-carb solution

While changing your diet to High Carb Low Fat, you might experience stronger cravings during the first three to four weeks. This is because the body needs to change its mode of energy supply to carbohydrates and essential fats. To experience all benefits of an HCLF diet, it is important to eat as many unprocessed foods as possible: healthy fruit and vegetables, lots of vitamins, brown rice, whole grains and no artificial sugar. If you’re completely plant-based, you should also take vitamin B12. If you follow these tips, there is nothing standing in the way of your high carb diet!
By the way: Raw vegans like YouTuber Freelee The Banana Girl are pushing themselves and HCLF to their limits by eating mostly fruit – sometimes more than 50 bananas a day. However, dietary and nutritional experts suggest that you eat a balanced diet even while practicing High Carb Low Fat.

Since you read our article “Top High Carb Low Fat Diet Tips for Fitness and Health: The benefits of High Carb Low Fat”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP DIET AND FASTING TIPS FOR FITNESS AND HEALTH: THE INTERMITTENT FASTING TREND
WEIGHTLIFTER AND ATHLETE MAIK THIES IN THE AMINO4U INTERVIEW – THE RIGHT DIET FOR A BETTER PERFORMANCE IN PROFESSIONAL SPORTS
TOP 3 SPORTS, TIPS AND IDEAS FOR OVER-40’S: STAY HEALTHY AND FIT AS YOU AGE
TOP KETO DIET TIPS ABOUT NUTRITION FOR FITNESS AND HEALTH: KETOGENIC DIET
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
Tags: Fitness blog, diet blog, diet blogger, fitness blogger, diet tips, healthy diet, healthy diet tips, healthy diet high carb low fat, high carb low fat, starch solution, starch solution tips, healthy diet change, dietary change blog, dietary change blogger, dietary change blog, dietary change blogger, dietary change fitness, dietary change hclf, dietary change high carb low fat, dietary change high carb, dietary change carbs, dietary change carbohydrates, healthy diet carbs, healthy diet high in carbs, dietary change high carb low fat tips, dietary change high carb low fat blog, dietary change high carb low fat fitness, dietary change high carb low fat experience, dietary change high carb low fat blog, how to change your diet, high carb low fat experience, high carb low fat nutrients, high carb low fat protein, high carb low fat what to consider, high carb low fat is it for me, high carb low fat digestion, high carb low fat lose fat, high carb low fat lose weight, high carb low fat burn fat, high carb low fat become skinny, high carb low fat build muscle, build muscle lose weight, build muscle lose fat, high carb low fat why, high carb low fat does it work, high carb low fat bananas, high carb low fat English, high carb low fat sports, high carb low fat athlete, high carb low fat strength training, high carb low fat weightlifting, high carb low fat for who, high carb low fat freelee, high carb low fat banana girl, high carb low fat starch solution, high carb low fat 80 10 10, 80 10 10 tips, what is 80 10 10, high carb low fat how many bananas per day, high carb low fat bad, high carb low fat harm, high carb low fat negative, high carb low fat good or bad, HCLF, HCLF blog, HCLF blogger, HCLF bananas, HCLF what is it, HCLF tips, does HCLF work, HCLF athlete, HCLF exercise, HCLF fitness, HCLF best tips, HCLF beginners