🏋️‍♂️ these 5 full-body dumbbell workouts are killers!

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Here’s everything we’ve got going on today:

• Full-body dumbbell workouts for lifters of all shapes

• Fourteen foods full of natural creatine

• Learn all about thermogenesis with the NEAT principle

Workouts

Dumbbell and Dumbbell-er

Whether you’re traveling and need to work out in a hotel gym, or you’re just in need of a training session away from barbells, you can do just about everything you need with the five full-body dumbbell workouts we’ve put together for you today.

Odds are, you’re not going to have access to big enough dumbbells to do true max-effort work, but that doesn’t mean you should shy away from training heavy. By doing these dumbbell workouts in a circuit fashion, you’ll be able to exhaust your muscles and your mind without your usual intense barbell loads.

These workouts build up your endurance and overall capacity. And since you’re going to be doing a lot of unilateral moves in the form of dumbbell snatches and single-arm rows, you’re going to be building up your core and weak points at the same time. If you’re used to working with big weights and low reps, you’ll need to get your mind right for this type of fast-paced training.

Get out there and push yourself with some dumbbells; the barbell will still be there when you get back.

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Nutrition

Creatine of the Black Lagoon

Unless your name is Austin Powers and you just woke up from a decades-long fugue in order to fight the powers of evil, you know all about the current research on how creatine supplementation can help with size and strength. What might be less well-known is that creatine doesn’t need to come in a plastic tub. You can get it in everyday foods, like the 14 examples we’ve rounded up below.

Ever wonder how legendary strongmen like Magnus Samuelsson and Svend Karlsen built their world-class strength? Part of the answer might lie in Northern Europe's creatine-rich herring population. Likewise, the legendary farmer strength of the American Midwest is aided by the region’s cattle, another huge source of the powerful amino acid.

Get your fill of creatine by adding these foods (and plenty more) to your meal plan and go conquer the world.

Cardio

A Step in the Right Direction

NEAT (non-exercise activity thermogenesis) discussion is all over social media, your phone, your office, and probably inside your head. Basically, NEAT is all the calories you burn during the day when not exercising (it also tosses out calories burned to digest food and sleep, but never mind that).

The most useful way modern society has found to track NEAT is by counting the number of steps you take during the day. With cell phones being surgically attached to most of us and smart watches gracing everyone else's wrists, it's extremely easy to track your steps now. And once you have a baseline, find ways to increase it. 

Get serious about vacuuming your house and mowing your lawn. Park far away from Costco and check every aisle for deals. Small things add up quickly, and you'll find yourself well on your way to the thermogenic lifestyle of your dreams. Learn even more about NEAT in our breakdown below.

Everything Else

Just What the Doctor Ordered

• Medicine ball slams are a great way to rage against the machine while simultaneously building total-body power. Here’s how to do them the right way.

• With the rise of the hybrid athlete, CrossFit, and a general desire to accomplish more than one physical feat in one’s lifetime, everyone needs to know strategies for finding the best cross-training shoes.

• The 2023 Strongman Games have come to an end, with champions being crowned across multiple divisions after a grueling day of events like Load and Drag and Atlas Stone Loading. Check out the final results here.