Top 7 free high quality YouTube fitness channels

How is your workout going?

Now, you can easily spend money on fitness related content, courses, subscriptions etc. but we have YouTube thank God, where you can find thousands, probably millions of free fitness videos.

With these 7 channels you will get everything you need to structure your workout to your preferences. They are all hand picked by us and include only channels that we personally used over the past 3 years. If you read our earlier post, you know that we’re fans of the H.I.I.T. workouts which give you the most value for your time. This is why most channels are based on H.I.I.T. workouts. However, all channels offer a whole variety of workouts, nutritional advice and more. Let’s dive in!

#1: The Body Coach TV (761k subscribers)

The Body Coach TV shows you how to workout anytime and anywhere with no equipment needed. When you are on the road or have no time for the gym, this is your way to stay fit. Joe has been at it since 2011 and puts out real quality videos.

#2: BeFit (2.97m subscribers)

BeFit has multiple personal trainers who get your blood flowing hard, offering a range from the ‘7 minute or less’ videos to yoga videos. There is a lot of material you can work with here. Thomas DeLauer is also there with some videos to give you some interesting health hacks.

#3: Fitness Blender (5.84m subscribers)

With more than 550 free fitness videos, Fitness Blender is probably the biggest free fitness content provider out there. The channel was created by the married couple Kelli and Daniel who have the goal of sharing unbiased workout, nutrition and health information. They felt like there was a lack of reliable fitness information on the web (us too) and decided to make it their mission to help everybody, regardless of their income, access high quality content.

#4: Bodybuilding.com (4.61m subscribers)

This one is pretty obvious. If you are more into the conventional way of staying working out, this channel is yours. These guys are really good at giving you workouts that make you BIG. If this is your goal, there are tons of videos focused on all the main muscles that you can build. Next to that they also put out good videos on supplementing and diet advice, mostly focused on building muscle of course.

#5: HASFit (1.15m subscribers)

Muscle Building, Kettleball and weightloss exercises are some of the fitness areas the HASfit channel offers. They have a huge variety of videos too. The best of HASfit are their 30 – 90 day fitness programs, from beginner to pro. For the nutritional side, they also include meal plans in these programs.

#6: Adam Rosante (7.25k subscribers)

Adam simply gives you the tools to take responsibility of your life. His no BS approach and super quick workouts are easy to follow. With his filming locations, he definitively beats all other channels. Enjoy!

#7: ScottHermanFitness (2.29m subscribers)

Scott shoots a good combination of body workouts and weight training. This is much more of an influencer type of channel compared to the previous six. He does some Q&A sessions in his videos where he answers his followers questions regarding workouts, supplements and nutrition. New videos come out every Tuesday and Thursday.

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This is why you should quit sugar immediately!

Sugar is everywhere now and in everything.

Before the 17th century trade began, sugar was worth more than gold. Sugar sculptures used to be made to be looked at but not to be eaten. Now a Coke costs 99 cents and a water 2,50 Euros. Imagine the difference in which we see and have access to sugar!

No wonder obesity and diabetes are on the rise and Alzheimer’s disease is being called “Diabetes Type 3 “. According to Lifescience.com, sugary drinks alone kill 184,000 people every year.

The World Health organisation also has some shocking numbers out there…

In 2016, around 1.6 million deaths were directly caused by diabetes whereas 2.2 million deaths were attributable to high blood glucose in 2012. The number of people over 18 having diabetes has risen from 4.7% in 1980 to 8.5% in 2014.

So why is sugar bad?

It is all about developing insulin resistance. Insulin is responsible for moving sugar out of your bloodstream and into your cells. When your body becomes insulin resistant, your pancreas cannot keep up with producing the insulin needed to move the sugar out of your blood. Congrats, you are now pre-diabetic.

People who are diabetic are twice as likely to develop dementia – hence the usage of the the term Diabetes type 3 instead of Alzheimer’s.

Insulin is also very important for the brain. It helps maintain the health and growth of brain cells. So the less insulin your body is able to produce, the faster your cognitive decline.

If you become diabetic, you have an increased chance of developing heart disease, Alzheimer’s and cancer. Moreover, high blood sugar also causes nerve damage by damaging your capillary walls which supply your nerves with blood carrying nutrients.

If this is not convincing enough here is more…

Sugar is a drug. Yes, some drugs are good but this one lights up the same areas in your brain like cocaine. Given that the average American consumes 82 grams of sugar per day, this is something to think about!

Sugar is a true killer…

After consuming foods high in sugar content, the area in your brain responsible for reward and cravings lights up. This in return makes you crave more sugar.

So eating sugar = craving sugar, which = eating sugar…

Now when you quit you will also go through withdrawal symptoms such as headaches, mood swings, tremors.

Let’s continue the horror story. Your mental health is also affected by sugar consumption, namely depression and anxiety because your ability to produce serotonin is inhibited by sugar.

Dan DeFigio, creator of BeatingSugarAddiction.com, says that overconsumption of sugar, your gut functions are impacted, including digestion and immune cell formation.

When you consume a lot of sugar, your blood sugar spikes. After the spike follows the crash. This constant up and down causes anxiety. When your blood sugar is crashed, you are desperate for food making your body weak also called hypoglycemic state.

There is no doubt that sugar is a killer, but there are many different types, here are the ones you should avoid at all costs:

  • High fructose corn syrup
  • Fructose (all juices)
  • Granulated white sugar (mostly the added sugar in processed foods)
  • Brown sugar
  • Artificial sweeteners (except erythritol)

Especially fructose is to be avoided, fructose is found as the natural sugar in fruit. So why is it bad then? When you eat fruit, you also consume the fiber that is present in the fruit which helps your body process the fructose. However, when fructose is consumed as an added sugar or in juices where the fibers have been filtered out, your body has problems to process the fructose.

When you consume large amount of fructose from non – natural products, it becomes too much for your small intestine to process, so it gets into the liver and turns directly into fat.

It is important to understand that when your small intestine spills the fructose over to the liver, it also hits the colon. The colon is never meant to see sugar as it is supposed to be processed before it enters the colon, in the the small intestine. This over – spill damages also your microbiome (gut bacteria).

Where you should get started…

Start by checking the labels when you buy something next time and see if it contains any kind of sugars and how many grams. You will be surprised to find sugar in dozens of packages including some types of bread.

Avoid all low – fat sweetened yogurts, juices and granola. These are seemingly healthy foods but have tons of the white gold (sugar). One large glass of orange juice is already too much for your small intestine to handle, it is better to stick to real pieces of fruit.

Try using erythritol as a sugar replacement, it seems to be one of the safest alternatives out there.

Start by writing down how many grams you are consuming per day, you should not exceed 20 grams of sugar consumption per day.

Let us know how it goes during the process of quitting sugar. Have you tried to quit sugar and failed? We’re looking forward to hearing your sugar stories in the comments or per email.

To be in the know about health hacks like these join the Fusion Kinetic family by clicking on the button below.

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References

https://blog.daveasprey.com/small-intestine-processes-fructose/

Train for only 30 minutes and live longer

Time is your most valuable asset, you have probably heard this before and it is true.

Unfortunately, time is our best friend and our worst enemy.

When we are in the gym it can often make us feel like there is not enough time to do your ideal workout, especially with our super busy lifestyle in this day and age.  

Working out for longer time does not mean you see better results, instead it is just a time waste that you could be spending on priceless Netflix binges for example.

So how do we make the most of our work out in only 30 minutes? Read on and find out.

1: Focus. You need every minute of your workout scripted. This means no bullshit during those 30 minutes, such as social media and chatting, your Instagram can wait.

2: The Circuit is the key – the 30 – minutes routine is based on a circuit workout.

3: At its core, this is a high intensity interval training (H.I.I.T.) workout. which means getting that heart rate up and keeping it there. It’s short but it’s tough. That is why most people prefer long and boring workouts.

The main goal of the workout is to strip away body fat and tremendously increase your performance. Remember that the workout is personal for you. You know when you are at the limit, the point is to get to your personal limit within these 30 minutes.

A H.I.I.T. training means that you reach 80 – 95 % of your maximum heart rate so make sure that you are in good health and do not have any complications that lead do death. So if you are just starting, be careful & take it easy.

Huge health benefits of H.I.I.T.:

According to to a study of cell metabolism from 2017, the H.I.I.T. training can effectively stop the ageing process on a cellular level. Your mitochondria literally grows. Mitochondria is responsible for energy production so without them you would actually die. Your blood sugar is also regulated and so H.I.I.T. is also huge in the fight against the diabetes disease.

H.I.I.T. also releases brain derived neutropic factor (BDNF). This protein is responsible for memory and learning but is also connected to the eating, drinking and bodyweight regulation.

The ultimate time saver!

Next to being responsible for incredible health benefits, the time H.I.I.T. saves you is incredible. If you want to go to the extreme, read the book “The One – Minute Workout” by Dr. Martin Gibala from Canadas McMaster University.

The 30 Minute Workout

Start with 5 minutes of a dynamic warm-up.

  • 1 – minute jumping jacks
  • 1 – minute inchworms
  • 1 – minute run on the spot
  • 1 – minute jumping jacks
  • 1 – minute plank hold

Round #1: Legs

  • 1 – minute high knees on spot
  • 4 – minutes (20 – seconds on, 10 seconds rest): squats
  • 1 – minute rest

Round #2: Arms

  • 1 – minute air punches
  • 4 – minute push-ups (2 minutes wide, 2 minutes narrow)
  • 1 – minute rest

Round #3: Abs

  • 1 – mountain climbers
  • 4 – minute Tabata
  • 1 – minute russian twists
  • 1 – minute rest

Round #4: Push your limits

  • 1 – minute run on the spot
  • 4 minutes – burpees
  • 1 – minute rest

Now cool down.

Walk for 2 – 3 minutes on the treadmill or outside if you can. You can also combine the walk with a few stretches on your way of the gym to save time.

So now it’s up to you. Of course, you can customise the workout to your preference, but remember that the important is to keep it at high intensity.

With that said, let us know how it goes by leave a comment or send us an email at fusionamsterdam@gmail.com.

As you can see from the post, we truly believe in optimising fitness and getting the most out of your limited time. That is why we are launching a new product in February next year – the Fusion Kinetic gym bottle. Check it out here.

Keep checking your inbox for more valuable content coming your way to help you optimise your day and inspire you with fresh ideas all around the world of fitness and lifestyle.

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Top 5 Highly innovative fitness apps that could change your life

Let’s face it – the world has changed in such a way that really everything nowadays is digital, so carrying a sheet of paper to the gym is really history.

If you want to track your workout, plan your workouts and review them, we put together for you a list of apps that you can use to get some inspiration or switch up your routine once in a while.

The following 5 apps are fitness apps that are using different concepts. Since you are reading this, we assume you know the most common apps such as Fitbit and MyFitnessPal (if you don’t, then you can download them anytime and try them out). My first fitness app was Fitbit. Soon after Fitbit entered the market, tons of competitors jumped in.

Between 2014 – 2017 there was a 330% increase in usage of health and fitness apps according to Flurry Analytics. Ironically, the use of Nutrition apps decreased by 29%. What do you think is the reason for this? (Let me know in the comments)

Fitness wearables are hot on the fitness market right now, about 42 million users in Europe and 22% (56.7 million) of the US population is using wearable devices.

There is no doubt that we will see more and more fitness related apps in the future. So, here are some of the apps that we believe have a great potential for the future and offer a great value right now.

#1: Sweatcoin

A few years ago, we didn’t care about cryptocurrency, but then, life happened and “boom” – you find yourself hooked on the idea.

Sweatcoin combines the idea of crypto and fitness which is something that immediately caught our eye. They are now the fastest growing health app EVER.

You sweat and collect their virtual currency which you can redeem for different services online such as Amazon vouchers, Audible or Tidal Headphones. At this moment, Sweatcoin has converted 6 billion steps into digital currency and counting.

According to the British Journal of Sports Medicine, just 20 months after launching, Sweatcoin has had more than 20 million users installing the app globally! Next to that, Sweatcoin managed to increase the activity level of its user by 20% over a time period of 6 months.

#2: Aaptiv

Aaptiv has been featured in Cosmopolitan and offers a threshold of thousands of workouts. The difference? A real human running coach will be with you while you’re working out.

If you love listening to some podcasts or music during your workout, this is a dream come true for you! Having the right music during workout can make a huge difference in the quality of your workout and also give you that extra motivation when it is one of those days (you know which ones – the shitty ones).

Aaptiv offers this opportunity to personalize your music taste with the workouts that they offer. Even offline, the podcasts and music are available for you.

Aaptiv is also very personal and has perfectly tailored programs for your fitness goals and a community full of inspiration for you to tank in.

They offer a 7 – day free trial after which you will start paying for it. However, the quality is fantastic!

#3: Strava

Voted as being the best app for runners in 2019, Strava is not only for running. It also includes tracking your performance at swimming, cross fit, gym workouts and many other sports.

It has the worlds largest trail network in it. If you are an outdoor person, you will want to check out the trails that Strava has put together, they’re really cool!

Based on competition, Strava enables you to see the performance of other members to. The company calls itself “the social network for athletes”. You can share your live location with your fellow athletes who can come and hunt you down on your run 😉

#4: Fitocracy

With this app, you can receive personal coaching from only 1$ a day.

Fitocracy makes it possible for you to access quality personal coaching for way less then you would usual spend (which would be about 40 $ for an hour for a professional personal coach).

The personal coach you will receive will do everything to take you closer to your fitness goals. It includes a fitness assessment, a nutrition plan, workouts and you will have someone to hold you accountable for the fittness workouts (or non-workouts in case you skip).

Next to being a great way to get fit for cheap, it’s also an opportunity for any fitness trainers starting their career to get some exposure and build a reputation. In the future this might be the only way your clients want to engage with you.

#5: Skulpt

Are you really trying to optimise yourself ? If the answer is yes, Skulpt is the answer!

Skulpt is based on a body fat scanner that measures localised body – fat percentage in 24 different areas. With this tool you can take your fitness tracking to the next level. The device also analysis the strength and the quality of these 24 muscle groups. This feature helps you see where you have to optimise and where you are doing good.

Even though it sounds like magic, Skulpt is backed up by real science, measuring your body – fat % with multiple electrode configurations in a matter of seconds.

Now that you have seen our top fitness apps, which one is your favorite? Or maybe you are already using one of them, if so, which one and why? Let us know in the comments below.

Fusion Kinetic works towards the goal of optimising your fitness lifestyle by delivering valuable content all around the topics of Fitness, Health and Nutrition! To make sure you receive the best content and do not miss out on life changing life hacks, join the Fusion Kinetic family by providing your email down below. Every week valuable emails will hit your inbox so keep your eyes open for new content!

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