MCENTIRE JOINT NATIONAL GUARD BASE, S.C. --
Yummy hummus recipes
Hummus is a creamy, thick spread made primarily from
mashed chickpeas and a few other healthy ingredients that have become popular
worldwide over the past couple of decades. Basic hummus recipes contain 5
healthy ingredients: chickpeas, olive oil, lemon or lime juice, garlic, and
lastly various types of peppers and/or additional spices.
How often should I work out?
Whether you want to gain size, cut down and get lean,
add strength, or just maintain, the amount of times per week that you train can
be a direct correlate to your results. As a general baseline, if you’re looking
for any sort of results, I’d strongly recommend that you don’t spend any less
than three days per week in the weight room. You won’t be accomplishing as much
by training less than this, and your weekly training volume will simply be too
low, which won’t have lasting effects on strength, muscle volume, or caloric
When training for fat loss and cutting, focus on doing
three to four workouts per week. Fat loss workout programs often involve total
body training, large movements, and a lot of energy expenditure to kick start
the metabolism. That’s a lot of effort, and can run your energy stores thin if
you don’t give yourself adequate recovery time. Put a day of complete rest or
light cardio in between each weight training workout, and you’ll make awesome
When training for size, look to increase your total
weekly volume. In this case, our muscles have a “quota” they need to hit weekly
so that they each receive a sufficient amount of training to promote growth.
Usually the protocol used is a muscle group isolation split, which often calls
for three to five workouts per week.
When training for strength, remember to focus on “the big
three” movements- squatting, deadlifting, and pressing movements target the
major patterns of the whole body. Four days per week can do the trick when
adding in a day for isolations, weak links and specifics. Strength training
requires a lot of heavy sets, and heavy sets can have a greater impact on
fatiguing the nervous system. That said, recovery time is very important so
don’t forget to have rest days.
Of course, interval training, cardio sessions, and a
proper diet all have effects on results, especially regarding bulking and
cutting. We do have to remember not to go overboard. Some common signs of
overtraining are lowered strength, lowered body temperature, poor sleep
quality, increase in body fat/water retention, and susceptibility to illness such
as colds, flu, and digestive problems. It’s all about balance, and rest is just
as important to your results as pumping iron.